Ballston CrossFit is proud and honored to host 31 Heroes this Sat at 9am, 10am and 11am. On August 6, 2011, a tragedy shook the military community and Americans everywhere.  In a single instance, America lost 30 military service members, many of whom were members of the Navy SEAL community—and one military K9– when an Extortion 17 helicopter was...Read More

Ballston CrossFit is proud and honored to host 31 Heroes this Sat at 9am, 10am and 11am. On August 6, 2011, a tragedy shook the military community and Americans everywhere.  In a single instance, America lost 30 military service members, many of whom were members of the Navy SEAL community—and one military K9– when an Extortion 17 helicopter was...Read More

Hope you had fun watching the 2015 CF Games over the weekend, they were incredible! Ben Smith representing the Mid-Atlantic for his first win after 7 years of competing at the Games! Davidsdottir had an impressive win to take down the ladies title! FYI – 31 Heroes this Saturday, hope you’re ready to bring it!...Read More

Yoga with Nina at 10am – as always, free for members and $10 for friends! Come get BENDY! Note – Sun 11:15am WOD is cancelled and will be replaced with open gym time from 11-1pm. ============================================= Fitness: Low-hang power cleans, 6×3 (A) Performance: Low-hang power cleans, find a heavy triple   EMOTM 10: 3 power...Read More

Free class at noon – bring your friends! Note – Sun 11:15am WOD is cancelled and will be replaced with open gym time. ============================================= Fitness & performance: Back squat, 10×3 (A; 80-85%) Fitness: Run 400m Then 30-20-10: Kettlebell swings, 24/16 Pull-ups Then run 400m Performance: Run 400m Then 30-20-10: Kettlebell swings, 32/24 Chest to bar...Read More

Warm-up: DODGEBALL!! Fitness & performance: Push press, 4×4 (A)   Fitness & performance: AMRAP 9: 3 push jerk 3 toes to bar 6 push jerk 6 toes to bar 9 push jerk 9 toes to bar *Continue to add three reps to each movement until the nine minutes are complete Weights – Fx: 115/80; Rx:...Read More

2015 CrossFit Games have commenced!  http://games.crossfit.com ========================================= Fitness and Performance: Hang power cleans, 6×3 (A)   Fitness: 15-12-9: Deadlift, 275/185 Over box jumps*, 24/20 Performance: 15-12-9: Deadlift, 315/205 Over box jumps*, 30/24 * Feet touch the top of boxRead More

Fitness & performance: Bar muscle up technique   Fitness: AMRAP 20: 10 Curtis P’s, 75/55 – this is designed for lot’s of people to be able to FX! 10 bastards Run 400m Performance: AMRAP 20: 10 Curtis P’s, 115/80 10 bastards Run 400mRead More

Congrats to our June referral winners: Lorrane won a free month of membership and 1 hour personal training session and Lauren B won a free t-shirt! If you refer a friend, you typically have a 25-33% odds of winning a free month of membership – so bring your friends to the free WOD every Saturday...Read More

Congrats to all the athletes who set PR’s at the B&R Open at CrossFit Route 7 over the weekend! Such an incredibly fun oly competition! ==================================================== Fitness: Deadlift, 5×2 (A; heavy) Performance: Deadlift, find a heavy double Then, 2×2 (90%)   Fitness: 5 rounds for time: 10 ground to overhead, 95/65* 20 sit-ups 30 double...Read More