Skills class at 8:30pm with Coach Jake! Can’t do a muscle up? Today is the day to learn!! Jake will be teaching the muscle up progressions as well as rowing technique. Attend today and next week as we won’t be running the skills class at the end of November and December. =========================================================== Technique: snatch Fitness: Snatch, 10×1...Read More

Happy Veterans Day to all the members in the box who have served our country – THANK YOU FOR YOUR SERVICE!! We are running a regular WOD schedule, and Tucker is working out at 10am if you’d like to join. All BCF members – feel free to have your friends WOD with us for free today...Read More

For Veterans Day (Tuesday) we will be partnering up with Team RWB to do the “Armistice WOD” all day.   Click here for details and registration. Remember to reserve classes, click on this link if you don’t have the app downloaded:  http://ballstoncrossfit.zenplanner.com ===================================================================== Fitness & performance: EMOTM 12: 3 back squats, 75% of 1RM (minute...Read More

Yoga with Sima at 10am! ============================================================= Fitness: Power clean & jerk, 7×1 (A) Power clean & jerk, find heavy single This is some beautiful technique (she is doing a full clean & jerk): http://youtu.be/jIOlMUtxhH0   Fitness & performance: “BCF vs. CFSA Throwdown Individual WoD #3” Sprint 200m 5 cleans (Fx: 95/65; Rx: 135/95) 6 handstand pushups...Read More

Free class at noon, bring your friends! Note – Barbell Club is cancelled today (come join us tomorrow or just come to open gym to work on your lifts). ======================================================= Fitness: Front squat, find heavy double Performance: Front squat, find heavy single   Fitness & performance: 5-4-3-2-1: Front squats, 85% of heavy single Rope climbs...Read More

Reminder, WOD with Warriors and Team RWB Washington DC on Veterans Day!!https://www.facebook.com/events/1463224050566618/?ref_newsfeed_story_type=regular ====================================================== Fitness & performance: Deadlift, find a heavy triple   Fitness: 4 rounds for time: 400 Meter Run 9 pull-ups 9 ring dips 40 Double-Unders Performance: 4 rounds for time: 400 Meter Run 6 Muscle-Ups 60 Double-Unders  Read More

Fitness: High-hang snatch, 6×3 (A) 5-10-15-10-5: Hang power cleans, 75/55 Over the bar burpees Thrusters, 75/55 Performance: High-hang snatch, 6×3 (ME) 5-10-15-10-5: Hang power cleans, 95/65 Over the bar burpees Thrusters, 95/65Read More

Skills class at 8:30pm will cover butterfly pull-ups, kipping ring dips and double unders. These class are designed for beginners or others who haven’t been able to master these movements – join Coach Jake to learn proper technique! ================================================================ Warm-up: 5 min double unders Fitness: Push press, 5×3 (A) AMRAP 15: 5 box jumps, 24/20 30 second...Read More

Technique: Kipping Pull-up technique (also muscle up technique at 5:30, 6:30 & 7:30pm WODs) or 50 pull-ups for time or 30 muscle ups for time   Fitness & performance: “BCF vs. CFSA Throwdown Team WoD #1” In teams of four, complete relay of: 25 calorie row 20 shoulders to overhead, 135/80 15 pull-ups (chest to...Read More

Fitness: Back squat, 5×5 (A) AMRAP 10: 10 kettlebell swings, 24/16 15 sit-ups 20 air squats     Performance: Back squat, 10×3 (~80%) AMRAP 10: 10 kettlebell swings, 32/24 15 sit-ups 20 air squats James 1:2-4: Consider it pure joy, my brothers, whenever you face trials of many kinds,  because you know that the testing of your...Read More