Class reservations are required for larger classes. It is very easy to reserve you WOD with the BCF app (ballstoncrossfit.zenplanner.com). If class is full tonight, you’ll have to wait until the next WOD to join in. Nutrition Seminar this Thursday with Coach Sarah at CrossFit Route 7! We won’t have another one for several months, so...Read More

Class reservations are required for larger classes. It is very easy to reserve you WOD with the BCF app (ballstoncrossfit.zenplanner.com). If class is full tonight, you’ll have to wait until the next WOD to join in. Nutrition Seminar this Thursday with Coach Sarah at CrossFit Route 7! We won’t have another one for several months, so...Read More

Yoga with Bobbie at 10am! WOD schedule for Sunday – 11:15am,5:30pm. Please RESERVE classes (they fill up on Sunday)! ================================================================== Fitness: Snatch, 10×1 (A) Snatch push press, 5×3 (A) Performance: Snatch, find heavy single Snatch push press, 5×3 (A) Ab finisher: 3 rounds, AMRAP 1: 10 sit-ups 10 Russian twists (choose weight)Read More

Fitness: Front squats, 5×3 (A) *After each set, complete 10 banded good mornings. Performance: Front squat, 5×3 (80%) *After each set, complete 5 barbell good mornings. Fitness & performance: AMRAP 3 3 power cleans 6 burpees Rest 1 minute then: AMRAP 2: 2 power cleans 4 burpees Rest 1 minute then: AMRAP 1: 1 power...Read More

Fitness & performance: EMOTM 10: 3 bench presses (choose weight) Fitness: AMRAP 15: 10 kettlebell swings, 24/16 30 seconds handstand hold 10 KB goblet squats, 24/16 Performance: AMRAP 15: 10 kettlebell swings, 32/24 10m handstand walk 10 KB goblet squats, 32/24Read More

Fitness & performance: Power snatch technique Fitness & performance: In teams of four, AMRAP 25: Run 200m Max rep power snatches, 75/55 Max rep burpees Max rep box jumps, 24/20 *Partners will switch stations once the run is finished. Score is total repsRead More

Fitness: Deadlift, 5×3 (A) Performance: Deadlift, 5×3 (85%) Fitness & performance: 4 rounds, 1 minutes stations: Ring rows Toes to bar Overhead lunges, 45/25Read More

Fitness & performance: 5 rounds for reps: Max rep press, 70% of 1RM Max rep sit-ups (capped at 50/round) Complete 200m farmers carry ** *Rest 3 min between rounds **10 burpee penalty each time you put the KB’s down Optional finisher: Handstand hold/walk techniqueRead More

Chiropractors from Arlington Pain and Rehab will be in the house tonight at 6pm. First come, first served basis for basic treatment and information. Don’t miss the opportunity for some professional help with your self-care. Things don’t stay the same, we can either help ourselves improve, or keep climbing the uphill battle of mobility and...Read More

MAKE SURE YOU COME BY THE BOX TODAY TO CHEER ON JOHN BOCEK AS HE CLOSES IN ON THE WORLD RECORD FOR PULL-UPS COMPLETED IN A 24-HOUR WINDOW. HIS GOAL IS 6,000+ AND HE HAS UNTIL 6PM TONIGHT (SUNDAY)! Yoga with Nina at 10am! WOD schedule for Sunday – 11:15am,5:30pm. Please RESERVE classes (they fill up on Sunday)! ================================================================== Fitness...Read More