Yoga with sub Jenna at 10am. ===================================================== Fitness: Power clean, 5×3 (A) Performance: Power clean, 2×3 (70%); 2×2 (75%); 2×1 (80%) *Based on 1RM (squat) clean   Fitness & performance: Ballston CrossFit AM vs. PM Throwdown Event #3: In teams of two, complete the following (one partner working at a time): 50 box jumps (24/20)...Read More

Reminder – BCF BBQ and Throwdown is this afternoon – starting at 4:30pm! Free class at noon, feel free to bring your friends! ============================================================================================== Fitness: Power snatch, find heavy double Performance: Snatch, find heavy double   Fitness: For time: 30 snatches, 95/65 *Every 5th rep, complete 3 overhead squats in a row. Reps must be consecutive...Read More

Reminder – BCF BBQ and Throwdown is this Sat!  Athletes – I’d recommend taking a REST DAY today! ============================================================================================== Fitness: Split jerk, technique work then 10×1 (A) Performance: Split jerk, find heavy single   Fitness: 4 rounds for time: 5 push jerks, 135/95 10 ring rows 30 double unders 4 rounds for time: 5 push jerks,...Read More

Reminder – BCF BBQ and Throwdown is this Sat! ============================================================================================== Fitness & performance: CrossFit Total 2.0 Overhead squat, find 1RM Bench press, find 1RM Clean, find 1RM *Compare to 9/1/2013Read More

Skills class at 8:30pm: rope climbing technique (bring your TALL SOCKS or sweatpants) and pistols ============================================================= Fitness & performance: Strict pull-ups, 4 sets of max reps Fitness: AMRAP 20: 20 kettlebell swings, 24/16 20 wallball shots, 20/14 (10 foot/9 foot) Run 400m Performance: AMRAP 20: 20 kettlebell swings, 32/24 20 wallball shots, 20/14 (11 foot/10...Read More

The AM vs. PM Throwdown and summer BBQ goes down on Saturday (competition runs from 4:30-6:30 followed by BBQ). Our teams have been finalized, and will be represented by the following athletes. Coach John will be leading Team We Do it at Dawn and Coach Adam will be leading the PM team. From the looks...Read More

Fitness: Deadlift, find heavy double (if your technique is good, find the heavy double. If still learning good technique, 5×5) AMRAP 12: 4 hang power cleans, 115/80 8 burpees *At the top of every minute, complete 12 air squats. Performance: Deadlift, 2×5 (85%); 2×3 (90%); 2×1 (95%) AMRAP 12: 4 hang power cleans, 155/105 8...Read More

Yoga at 10am with sub Jenna from Spark yoga (she’s awesome!). In addition to regular WODs, Barbell Club at 12pm and open gym at 12pm. ============================================================= Fitness: Overhead squat, 5×5 (A) Performance: Overhead squat, find a heavy triple   Fitness & performance: AMRAP 8: 20 Double-Unders 1 Power Snatch, Fx: 95/65; Rx: 115/80 20 Double-Unders...Read More

Free class at noon – bring your friends! Barbell Club w Coach John at noon (be sure to reserve). If you missed strength or metcon this week – come make it up during free class at 1pm (this counts as one of your classes if you are on Gold membership). =========================================================== Fitness & performance: For...Read More

Fitness: Deadlift, 5×3 (A) Performance: Deadlift, 10×3 (80%) *Rest no more than 90 seconds between sets.   Fitness & performance: “Annie” 50-40-30-20-10: Double unders Sit-ups *Compare times to 6/5/2014Read More