Yoga with Jenna at 10am – Free for Members, $10 for Friends. Skills Class with Coach Kathleen from 12:30 – 1:30pm. Will be covering: Double Unders and Handstand Holds/Walks. Sign up on Zen Planner! ========================= Weighted Pull ups 5 x 5 (ME) AMRAP 15: 200m Run 15 KBS 32/24 10 Box Jumps 30/24 (Bcf:32/24) Turkish Get Ups:...Read More

Free Class at Noon, bring your friends for a fun free workout! *Reminder* Free Mobility Seminar for all BCF Members with Coach Marcus at 1pm           Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of...Read More

Reminder – FREE mobility clinic with Coach Marcus on Saturday at 1pm! ======================================================================= Back Squat: 5 x 4 @ 85% of 5RM   5 Rounds for time: 45 Double Unders 15 Push Jerks 135/95, Fx: 95/65 3 Rope Climbs Fx: 9 Pull ups Courtesy: MisFitathletics.comRead More

Join us tonight at 6:30pm for the Relay for Life Fundraiser supporting the American Cancer Society! Friends are welcome (CrossFit experience is not required)! Note – 6:30pm WOD and Core Blast are cancelled tonight. https://ballstoncrossfit.com/thursday-september-8-2016-relay-for-life-fundraiser/ ============================================= Clean and jerk technique – lets dial this in and then lift some heavy weight! Clean and jerks, find...Read More

Join us Thursday night at 6:30pm for the Relay for Life Fundraiser supporting the American Cancer Society! Friends are welcome (CrossFit experience is not required)! https://ballstoncrossfit.com/thursday-september-8-2016-relay-for-life-fundraiser/ ======================================== GHR Instruction (Glute Ham Raises) Rx: 4 x 7 GHR’s, stop at Parallel Fx: 3 x 10 Partner or Banded/rig GHR’s (https://youtu.be/7F5Ibbf2lEc) use abmat in place of foam roller....Read More

Free class at 6:30pm – bring your friends! ============================================= EMOM 10: 2 Power Snatches (ME) *No misses to increase load *Not Touch and Go   4 Fast Rounds For Time: 10 Front Rack Lunges 135/95, Fx:95/65 12 Lateral Burpees over the bar *Hips don’t open on the burpeesRead More

Labor Day Schedule: Monday: 10am WOD (Rich) 5:30pm (Kathleen)   Strength/Skill Schedule: Monday: Push press Tuesday: Power snatches Wednesday: GHR Thursday: Clean & jerks Friday: Back squats Saturday: “The Chief” Sunday: Weighted pull-ups ====================================== Push Press 12:00 to Find a Heavy set of 5 Then Perform 1 set of max reps at 80% of above   AM vs. PM Throwdown WOD 1...Read More

Labor Day Weekend Schedule: No yoga today! Sunday: 11:15am WOD (Travis), 12:15-1:30 Open Gym and Skills Class – Coach Kathleen Monday: 10am WOD (Rich) 5:30pm (Kathleen) ====================================== Back Squat: 4 x 6 @ 80% of 5RM   5 x 250 m Row Rest: 2:1Read More

Free class at noon – bring your friends! Labor Day Weekend Schedule: Saturday: 10am WOD, 11am WOD, 12-1pm Free class and Open Gym – Coach Rich Sunday: 11:15am WOD (Travis), 12:15-1:30 Open Gym and Skills Class – Coach Kathleen Monday: 10am WOD (Rich) 5:30pm (Kathleen) ====================================== Bench Press 4 x 5 @80% of 5RM   AMRAP 12 2, 4,...Read More

Labor Day Weekend Schedule: Friday: Regular schedule Saturday: 10am WOD, 11am WOD, 12-1pm Free class and Open Gym – Coach Rich Sunday: 11:15am WOD (Travis), 12:15-1:30 Open Gym and Skills Class – Coach Kathleen Monday: 10am WOD (Rich) 5:30pm (Kathleen) ====================================== Turkish Get-ups 5×6 (3 on each arm), ME Cash-in: Run 400m Then 21-15-9 shoulder to overhead 135/95 Fx: 115/80...Read More