Thursday, February 12, 2015

Come out Friday night and celebrate a fun night out with box members as we celebrate the 3 year anniversary of BCF!! Fun gets started at Carpool around 8:00pm! Link to Facebook invitation here.

The CrossFit Open is upon us. It starts at the end of this month! Join the community in this awesome challenge and see what we are all made of as a team. We guarantee you’ll do things you never thought possible. The registration fee is $20. Click here to register and select Ballston Crossfit as your affiliate. Let’s do this!

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Happy 3rd birthday BCF!
Fitness & Performance
“The BCF WoD”
AMRAP 20:
5 chest to bar pull ups
5 ring dips
15 air squats
*Fitness should do strict pull ups w/ band if chest to bar is unable to be performed.
**Compare to 2/13/2014
https://www.youtube.com/watch?v=UXGxga4AxrM