Fitness: Press, 5×5 (A) Performance: Press, 1×10; 1×5; 2×3; 2×1 (ME)   Fitness & Performance: “Fight Gone Bad” Three rounds, 1 minute rounds: Wallball shots, 20/14 Sumo deadlift high-pull, 75/55 Box Jump, 20 inches Push-press, 75/55 – go from the ground Row for calories Rest Compare to 10/13/2013Read More

Yoga with Sima at 10am! Free for members, friends welcome for $10 cash. If you are competing in the Open and missed doing 14.3 yesterday, you can come to the Sunday 5:30pm WOD to get judged for 14.3. ==================================================================== Fitness: Power clean to push press, 7×1 (A) Performance: Clean & jerk, 7×1 (85%)   Fitness...Read More

Free class at noon – bring your friends! Remember to RESERVE class today (and everyday really). If you don’t have the app, click on this link from your smartphone and it will download: ballstoncrossfit.zenplanner.com Open athletes – you need to make a smart decision with these Deadlifts. This will get pretty heavy for many of...Read More

Warm-up: 5 min double unders   Fitness: Bench press, 5×5 (A) 30-20-10: Wallball shots, 20/14 Games Std Box jumps, 24/20 Performance: Bench press, 3×5 (85%); 1×3 (90%); 1×1 (90%); 1×1 (ME)     30-20-10: Wallball shots, 20/14 Games Std Box jumps, 30/24Read More

Reminder – we are looking for Success Stories from our athletes for our new website. If you’ve seen tremendous improvement in fitness since joining BCF, shoot Tucker an email ( [email protected]) with your story! ===================================================================================================== Kipping pull-up and muscle up technique (or 30 muscle ups for time)   Fitness: AMRAP 20: 10 thrusters, 95/65 20 burpees...Read More

Reminder – we are looking for Success Stories from our athletes for our new website. If you’ve seen tremendous improvement in fitness since joining BCF, shoot Tucker an email ( [email protected]) with your story! ===================================================================================================== Fitness: Deadlift, 5×5 (A) Tabata intervals: Kettlebell swings, 24/16 Pushups Goblet squats, 24/16 Sit-ups   Performance: Deadlift, 10×3 (80-85%) Tabata intervals:...Read More

Snatch technique   Fitness: High-hang power snatch; overhead squat, 7×1.2 (A) 21-15-9: Shoulder to overhead, 95/65 Wallball shots 20/14 (to 10′ and 9′) Burpees   Performance: Snatch, 10×1 (80-85%) 21-15-9: Shoulder to overhead, 115/80 Wallball shots 20/14 (to 11′ and 10′) BurpeesRead More

Open athletes – remember to submit your score prior to 8pm EST today! Dr. Gold from Full Motion Life and Sport will be treating athletes from 5-6pm on Monday. =============================================================================== Fitness: Back squat, 1×15;1×10,1×5 Fitness: For time (coach – record total time) Run 800m 10 pull-ups and 10 ring dips Rest 120 seconds Run 600m...Read More

Yoga with Sima at 10am! Don’t forget about Daylight savings and set your clock forward an hour! Free for members, friends welcome for $10 cash. ========================================================================================= Fitness: Split jerk technique, work up to a perfect single 3 rounds, AMRAP 4: 4 power cleans, 135/95 8 burpees *Rest one minute Performance: Split jerk, find heavy single...Read More

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