Ballston CrossFit » Saturday, January 30, 2016
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Saturday, January 30, 2016

Monday, February 1st, 6:45pm-8:00pm— Dan Alcorn and Lauren Cary of The Jackson Clinics Physical Therapy will host an injury/movement screen for the BCF athletes.

Who should sign up?
– athletes with any current injuries
– anyone interested in identifying potential flexibility/mobility issues that may affect his or her ability to properly perform CrossFit movements/lifts
Sign up here to reserve your time slot!


We have exciting news! You can now download Zen Planner’s mobile app to view our calendar and book classes from your phone!
You will now be able to do the following from the app:
  • Reserve a class, add yourself to a waitlist and cancel your reservation
  • View all class information, including: Name, Description & Spaces Remaining
  • View Instructor Pictures
  • View “Who’s Coming” to classes
Click on the icons below to view the Zen Planner app in the iTunes or Google Play store.  If you have any questions concerning the app, you can access the help documentation here.
We hope you enjoy the app!



Don’t forget to sign up for the Route 7 Rumble! April 23, 2016 Be a part of the inaugural competition at CrossFit Route 7 and compete either as an individual or a part of a team!


Handstand Walk Technique

RX: 50 meters For time
FX: 25 Meters for time


For Time:
10 Clean & Jerks 155/100, FX: 115/80
15 Burpees over the bar
20 Front Squats 155/100 FX: 115/80
25 OH Walking Lunges 45/25 FX:25/15 (steps)
30 Cal Row
25 OH Walking Lunges 45/25 FX:25/15 (steps)
20 Front Squats 155/100 FX: 115/80
15  Burpees over the bar
10 Clean & Jerks 155/100, FX: 115/80

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