Note – Boot Camp is cancelled so everyone can enjoy the 12 Days of Christmas WOD! ==================================================== It’s the most wonderful time of the year! And with that, it’s time again for “The 12 Days of Christmas WOD.” Whether you have been naughty or nice, this one’s a bruiser. Perform the WOD just like the...Read More
Twelve Days of Christmas WOD tomorrow! Feel free to dress up in holiday attire and make sure you sign up for class ahead of time! ========================================================================== Snatch Find Heavy Single Overhead Squat 5×3 A @ same weight achieved above (hit doubles if you can’t hit triples)Read More
This Wednesday, December 16, be sure to pre-register for class for our Twelve Days of Christmas WOD! ======================================================================= Strict Press 6 x 2 (A) With a partner, complete the following: Row 3k Every 3 minutes, stop rowing and complete 10 Thrusters (115/80 Fx:95/65) and 10 Burpees. Appropriate row and reps as desired.Read More
Yoga today at 10am with Claire. Free for members, $10 for friends! ================================================ 10 min AMRAP: Max HSPU or kipping HSPU technique 5 rounds: 200m run (enjoy this beautiful weather!) 10 renegade rows (35/20) – 3 part renegade rows (pull, pull, push-up) 20 KB swings 24/16 Finisher: Rope climbing technique (you’ll need this for...Read More
***Note: There is no Competition WOD today at CFR7. Competition WODS will start back up in 2016. Not sure what these WODs entail? Read Here.*** ============================================================== Deadlift 5 x 3 (A) AMRAP 20: 400 Meter Run 10 Power cleans 135/95 20 WBS* 20/14 FX: 115/80 *5 burpee penalty each time you stop moving or...Read More
Registration is live for the 2016 Nutrition Challenge starting in January!! Details listed on our events page (early bird registration by December 24th): https://ballstoncrossfit.com/wednesday-january-6-2016-nutrition-challenge-and-seminar-kick-off/ ======================================= Push Press 5 x 5 (A) 2 Rounds For Time: 10 Power Snatches 95/65 10 Toes 2 Bar 8 Power Snatches 95/65 8 T2B 6 Power Snatches 95/65 6 T2B 4...Read More
EMOM 10: 2 Back Squats ~85% AMRAP 12: 10 [squat] Cleans 115/80 50 Double Unders FX: 95/65 Finisher: L sit holds (on rings, parallettes or bumpers): accumulate 3 minutesRead More
3 Sets of: 1) 3/1 Strict HSPU + 6/4 Kipping 2) 15 Hollow Rocks 3) GHD Hip extension FX: 1 abmat, Barbell Good Mornings * Not for time: 18 mins Rotating Tabata (rotate to next movement each time): Push-ups Games Standard Box Jumps Rx: 32/24 Fx: 24/20 ABMAT Sit-ups KB SDHP Rx: 32/24...Read More
Please remember to RESERVE class tonight (click http://ballstoncrossfit.zenplanner.com on your smartphone to create the app if you don’t have it)! Due to equipment restrictions, we will not be able to allow classes to be over the class caps. Also, as the weather gets colder, classes are getting larger so please reserve to ensure there is space...Read More
Complete the form below and then you will automatically be routed to our page with rates and the option to register for our Beginners Foundations course.
Complete the form below and then you will automatically be routed to our page with rates and the option to register for our Beginners Foundations course.
