Fitness & performance: “Linda” 10-9-8-7-6-5-4-3-2-1: Deadlift, 150% BW/100% BW Bench, 100% BW/75% BW [Squat] Clean, 75% BW/50% BW Coaches note: we will need to run this in 2 heats. Other athlete needs to spot the athlete on the bench and cheer for them.   Finisher: Tabata partner medicine ball sit-upsRead More

Skills class with Coach Jake at 8:30pm (this class is designed for beginners, come join if you don’t have the skill)! Skills covered: kipping pull-ups, double unders, handstand holds & walks. ================================================================= Fitness: Back squat, 5×3 (A) For time: Row 1000m Then, 50-30-10: Kettlebell swings, 24/16 Wallball shots, 20/14 Performance: Back squat, 2×3 (80%); 2×3...Read More

4 spaces remaining in the next Intro to Olympic Weightlifting class: BCF’s “Intro to Olympic Weightlifting” classes are designed to improve technique by performing progressions and classic versions of the two Olympic lifts, the Snatch and the Clean and Jerk. At the conclusion of a four-week cycle lifters will be capable of moving weight from...Read More

4 spaces remaining in the next Intro to Olympic Weightlifting class: BCF’s “Intro to Olympic Weightlifting” classes are designed to improve technique by performing progressions and classic versions of the two Olympic lifts, the Snatch and the Clean and Jerk. At the conclusion of a four-week cycle lifters will be capable of moving weight from...Read More

Yoga with Sima at 10am, free for members (and you should be there!) and $10 cash for friends. ================================================================================== Fitness: Push press, 5×5 (A) 12 min AMRAP: 6 toes to bar 6 box jumps 24/20 6 push-ups Performance: Push press, 5×5 (ME)  Performance: 12 min AMRAP: 6 toes to bar 6 box jumps 32/24 6...Read More

Free class Sat at noon, bring your friends! ======================================================================================= Fitness & performance: For time: Run 1000m 100 burpees 80 walking lunges w plate overhead, 45/25 60 wallball shots, 20/14 40 hang power cleans, 95/65 20 ring dips Row 1000m *Compare to 6/28/2013Read More

Fitness: Deadlift, 5×3 (A) Performance: Deadlift, 2×3 (80%); 2×3 (85%); 2×3 (90%)   Fitness & performance: “Mary” AMRAP 20: 5 handstand pushups 10 pistols 15 pull ups *Compare to 3/3/2014: https://www.facebook.com/ballstoncrossfit/photos/pb.294215720601971.-2207520000.1413375331./713885471968325/?type=3&theaterRead More

Fitness & performance: EMOTM 10: 1 power clean, (80% of 1RM clean & jerk)   Fitness: AMRAP 15: Run 200m (stay on pavement) 20 sit-ups 10 hang power cleans (115/80) Performance:AMRAP 15: Run 200m (stay on pavement) 20 sit-ups 10 hang power cleans (135/95)  Read More

Skills class at 8:30pm with Coach Jake – muscle up and rowing technique! If you can do 5 strict pull-ups and 5 strict ring dips, once you improve your technique, you should be knocking out muscle ups! ============================================================================= Fitness: Press, 5×3 (A) Performance: Press, 5×3 (ME)   Fitness: Tabata intervals of: Kettlebell cleans, 24/16 (alternate...Read More

Fitness: Strict pull-ups, 4 sets of max reps 2-4-6-8-10-8-6-4-2: Deadlifts, 185/135 Over the bar burpees *After each round, complete 30 double unders. Performance: Weighted pull-ups, 4×5 (A) 2-4-6-8-10-8-6-4-2: Deadlifts, 225/155 Over the bar burpees *After each round, complete 30 double unders.Read More