Category

WOD
Boot camp at 6:30pm – reservations REQUIRED! If you don’t have the app downloaded, click here from your smartphone: ballstoncrossfit.zenplanner.com Looking to improve your kipping pull-up? Butterfly pull-up? Muscle-up? Kipping HSPU? Join Coach Tucker for a fun skills class from 1:15-2:15pm this Saturday, October 10th! ============================================= Partner Wod: Buy In: 200 double Unders 5 Rounds: 15 T2B 15...
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Calling all RUNNERS (or want to be runners!)!! Meg will be leading a weekly “BCF running club” on Tuesday at 5:30pm!! Meet at the box and get ready to review running technique and put in some milage! Looking to improve your kipping pull-up? Butterfly pull-up? Muscle-up? Kipping HSPU? Join Coach Tucker for a fun skills...
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September Referral Rewards! Thanks to Charlie, Lorrane and Maria for their continued referrals of friends! After the 5:30pm WOD we’ll have a drawing to see who wins the free month of membership and other awesome prizes! Calling all RUNNERS (or want to be runners!)!! Meg will be leading a weekly “BCF running club” on Tuesday...
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Yoga with Jenna at 10am (yoga is on as Jenna’s schedule changed and she can make it now)! Free for members and $10 for friends! ============================================= Split Jerks w/ Pause in Dip for 2 seconds 5×3 @ 75-80% (From the Rack)   7 minute AMRAP of 150 meter row 15 Box Jumps (Rx24/20) 8 hang...
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Free class at noon – bring your friends! Weekend notes: Open gym today is condensed and running from 12-1:15pm. We WILL be having yoga on Sunday with Jenna! ==================================== 10 Rounds of: 30 seconds on MAX ROW then 5 Hand Release Push-Ups / 45 rest (Starts when row ends) The way this will work is athlete will...
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Stay dry! Please leave umbrellas and wet gear outside or on the front door mat. Boot camp at 5:30pm! Weekend notes: Open gym for this Sat is condensed and running from 12-1:15pm. ============================== 4 rounds of: 10 Strict HSPU Rx+, 10 kipping HSPU (Rx) 4 Wall Walks(Fx) 10 oh reverse alternating legs lunges (5 each side...
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BCF JERSEY FAN WOD – TODAY! You all wanted more themed WODs, so get those jerseys out and rep your #1 sports team during a fun-filled workout! Soccer, football, hockey, basketball.. whatever sport you’re a fan of! Sky’s the limit for creativity! High socks, war paint, shoulder pads, baseball gloves??? Then we’ll follow up the evening...
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BCF JERSEY FAN WOD – Thursday Oct 1st. You all wanted more themed WODs, so get those jerseys out and rep your #1 sports team during a fun-filled workout! Soccer, football, hockey, basketball.. whatever sport you’re a fan of! Sky’s the limit for creativity! High socks, war paint, shoulder pads, baseball gloves??? Then we’ll follow...
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BCF JERSEY FAN WOD – Thursday Oct 1st. You all wanted more themed WODs, so get those jerseys out and rep your #1 sports team during a fun-filled workout! Soccer, football, hockey, basketball.. whatever sport you’re a fan of! Sky’s the limit for creativity! High socks, war paint, shoulder pads, baseball gloves??? Then we’ll follow...
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Chiropractors from Arlington Pain and Rehab will be at BCF tonight 6-7pm. If you have any soft tissue injuries/tightness, come out and receive some free treatment! =========== Thurs evening – BCF JERSEY FAN WOD You all wanted more themed WODs, so get those jerseys out and rep your #1 sports team during a fun-filled workout!...
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