Free Trial Bootcamp Class at 6:30pm. Anyone interested in trying out a Bootcamp class is welcome to come check out what BCF has to offer!!
Strength:
E2MOM 20 min.
Clean and Jerk (ME)
Conditioning:
“Battery Test 1”
AMRAP 8
30 Power Clean and Jerk
65% of Heaviest Double
Max Burpees for remaining time
Having pain/tightness?!? Chiropractors from Arlington Pain and Rehab will be offering free chiropractic treatment on the dates listed below from 5-6:30pm. First come, first served basis for basic treatment and information. Don’t miss the opportunity for some professional help with your self-care.
Free Beginner CrossFit Class at 6:30pm Anyone interested in trying out a CrossFit class is welcome to come check out what BCF has to offer!!
Do you have a buddy that you’ve been trying to convince to check out Ballston CrossFit? We are here to help steer them in the right direction. Wednesday, October 24 will be Bring a Friend Day at BCF!!
Help grow the BCF community by bringing a pal to try out a WOD at any of our normal class times for FREE. If they decide to sign up for a Foundations Course it will be discounted to $99 from its normal price of $149!!!
Strength/Skill:
Rope Climb Technique
Rx+: 12/9 Legless climbs for time
Rx: 12 Climbs for time
Fx: 9 Climbs for time
Conditioning:
Tabata
Ski Erg
Hand Release Push Ups
Atomic sit up (45/25) (Fx: 25/15 Plate to feet)
Box Jumps (30/24) (Fx: 24/20)
Rest 1:00 between tabatas
Overview of the week:
Monday: Snatch EMOM
Tuesday: Rope Climb technique
Wednesday: Clean and Jerk EMOM
Thursday: Handstand Walk and Partner WOD
Friday: Back Squat
Saturday: Deadlift
Sunday: Push Pull Super sets
Congratulation to all the individual and team athletes who competed in this years BCF vs. CFR7 vs. CFSA Throwdown! Also thank you to all the spectators and volunteers, and judges who came out to support these amazing athletes!
Strength:
E2MOM 20 min.
Snatch (ME)
Conditioning:
10-15-20-15-10
Pistols (Fx Reverse Lunges)
50 Double Unders (30 DU’s for FX) to start the workout, between rounds and to finish the workout
Yoga with Kristen at 10:00am!!!
Mobility/Skills Class with Coach Brandon at 12:20pm!!!
Strength:
4 Super Sets
8 Tempo Bench Press (3010)
8 Pendlay Row
Both Movements: (Across, heavy)
Conditioning:
EMOM 14
Odd: Push Jerk 115/80 (Fx: 95/65)
Even: Chest to Bar Pull ups (Fx: Pull ups)
*Athletes choose between 7-12 reps
Get excited BCF!! Today is the BCF vs. CFR7 vs. CFSA Throwdown! Come cheer on your top athletes at 4:30 p.m at CrossFit Route 7 in a fun, friendly competition! We would love to have a HUGE community turnout to support our top athletes in this fun and friendly competition!
Free Beginner CrossFit Class at 12:00PM. Anyone interested in trying out a CrossFit class is welcome to come check out what BCF has to offer!!
Strength:
E3MOM 21 min.
2 Cleans (ME)
Not touch and go
Conditioning:
AMRAP 8
10 Front Rack Lunges (115/80) (Fx: 95/65)
10 Box Jumps (30/24) (Fx: 24/20)
Get excited BCF members! This Saturday, October 13 at 4:30pm the 7th annual BCF vs. CFR7 vs. CFSA Throwdown will be going down! Come cheer on your top athletes in a fun, friendly competition!
3 DAYS LEFT TO SIGN UP!!! If you want to know what foods actually help your energy and performance, check out the Nutrition Reset Program starting October 15. For more info and to sign up, click here.
Conditioning:
Team Day
AMRAP 7
Max Bar-facing burpees
Rest 3:00
AMRAP 7
Max Assault Bike Calories
Rest 3:00
AMRAP 7
20 Push Ups
30 Abmat Sit ups
Rest 3:00
AMRAP 7
Max Ski erg Calories
1 working, 1 resting. break up reps as desired
Get excited BCF members! This Saturday, October 13 at 4:30pm the 7th annual BCF vs. CFR7 vs. CFSA Throwdown will be going down! Come cheer on your top athletes in a fun, friendly competition!
Gymnastics Strength:
In 15:00 Athletes must Accumulate
50 Strict C2B Pull Ups (Fx Strict Pull Ups)
40 Strict Handstand Push ups (Fx Kipping)
30 Strict Toes to Bar (Fx Kipping)
Break reps and movements as desired. Rest as needed.
RX+: Straight through
Scaled Athletes should perform:
Ring Rows
Hand release Push ups
V-Ups
Conditioning:
Running Intervals
Run 400m
100m Easy
Run 300m
100m Easy
Run 200m
100m Easy
Run 100m
100m Easy
Score is total time
Free Trial Bootcamp Class at 6:30pm. Anyone interested in trying out a Bootcamp class is welcome to come check out what BCF has to offer!!
Strength:
E3MOM 21 min.
2 Snatches (ME)
Not touch and go
Conditioning:
21-15-9
Overhead Squat 115/80 (Fx 95/65)
Ring Dips
Core Blast is cancelled this week.
Free Beginner CrossFit Class at 7:45pm Anyone interested in trying out a CrossFit class is welcome to come check out what BCF has to offer!!
Skill/Strength:
Rolling Dice Warm up
Resting Athletes performs Plank hold
Conditioning:
4 Rounds of
AMRAP 5
15/12 Cal Row
30 Double Unders
15 Wall Ball shots (20/14)
Rest: 5:00
Pick up new amrap where last round ended.
5 Burpee Penalty for breaking up WBS
Finisher:
Accumulate a 3:00 Freestanding Hand Stand hold
