WOD/Events

Yoga with Kristen – 10:00 AM!!!

Strength:

E3MOM 15
Power Snatch + 3 Overhead Squats + Power Snatch + 2 Overhead Squats + Squat Snatch (ME)

Conditioning: 

E2MOM 16
1: 20 Alternating Dumbbell Hang Snatches (50/35) (Fx: 35/20) (Rx+: 70/50)
Max Reps Rope Climbs
2: Rest
3: 20 Alternating Dumbbell Hang Clean and Jerks (50/35) (Fx: 35/20) (Rx+: 70/50)
Max Reps Box Jump Overs (24/20)
4: Rest

Free Beginner CrossFit Class (12:00 pm) REGISTER HERE

Hello Ballston CrossFit Community!!!

Thank you to all of you for another successful year at BCF and for completing our member survey. We appreciate all of the feedback that you gave us as it helps us to continue to improve our operations and your experience at the gym. 

We are extremely proud to have gotten very positive responses about our coaching team and also some great constructive feedback on how we can get even better. We believe that our coaches are the best of the best and they are dedicated to growing as coaches so that they can provide you with the best possible CrossFit experience.

We are also very proud of our strong community. On a daily basis we see you all supporting and encouraging each other through tough workouts and building great relationships before/after classes and outside of the gym. One of our favorite quotes from this year’s survey was, “I have so many FRIENDS now thanks to BCF! Including my newly exposed abs.”

After reading through all of your feedback and analyzing the needs for BCF, we will be making some changes and improvements to the gym (some of these have already been completed).

Community Building Improvements!

There were a good number of comments asking for more community events outside of the gym. We will definitely be making a push to organize more events for you all and we have some things already on our schedule coming up. Make sure to be checking the events calendars (on whiteboards and on the website). We would also really love to see some of BCF’s most social butterflies help us out with creating opportunities for people to get together. Please feel free to utilize the BCF members page for organizing your own BCF outings (happy hours, hikes, bike rides, etc.). If you would like some extra help with setting up an event or you just have a fun idea, email [email protected] and Crissy can give you some assistance with spreading the word. We wanted to give a special shout out to Keith Willis for getting together his “Silver Nanos” crew for their happy hours.  

Schedule Changes!

BCF’s membership has continued to grow in the last year and our attendance has been booming. In order to meet the attendance demands for you all we have been expanding our CrossFit class schedule. In the near future we will also be adding the following non-CrossFit classes:

• Pain and Mobility seminar with Dr. Coach Alex
• Weekly mobility class when new assistant manager Brian joins the team in April   
• Sunday skills class when new assistant manager Brian joins the team in April
• Expanded Sunday open gym time (already added)
• Once warmer weather rolls around again and we can use the great outdoors, we will add a weekend Boot Camp to see if we have enough demand for the class

Facilities Improvements!

• Adding a new whiteboard in warmup area with daily mobility 
• More consistent platform maintenance
  • New wood in high traffic spots
  • More regular maintenance to drop areas
• Repainting the gym this spring
• New small whiteboards for WOD scoring
• New iPad with better camera to improve our social media and whiteboard posts
• Replaced old speakers and installed a shelf to move one off of the kettlebell storage area
• New front door (the replacement of this was part of lease renewal so unfortunately we were at the mercy of the building managers to replace it, that is why it took so long)
• New HVAC system (the replacement of this was part of lease renewal so unfortunately we were at the mercy of the building managers to replace it, that is why it took so long)
• Locker rooms are repaired! We are given access to these by the building management and closing was out of our control and unexpected. There are no more repairs scheduled for the foreseeable future. 
• Increased frequency of gym cleaning
  • We are awaiting a revised proposal from our cleaning company to determine if we can fit more frequent gym cleaning into our budget.
• Improved bathroom organization
  • We are committed to improving the bathroom organization and are currently researching options on how to make this happen. Note – it will never be a perfect scenario as the zamboni floor scrubber and mop bucket need to go somewhere and the bathroom is the only location.

Programming Changes!

We have seen a lot of amazing progress with our athletes in the past year and we are very excited in the direction that our programming has taken. As always, with questions and comments regarding programming, shoot Coach Brock an email ([email protected]) and he would be happy to help you out.

• Increased frequency of benchmark workouts
  • Now that we have gotten through all of our special holiday workouts, we will be aiming to do 2-3 benchmark/hero workouts each month.
• More gymnastics technique work
  • There will be an increase in this later in the years programming. You will see shifts in focus for our programming every few months. For now, check out the Tuesday skills class with Coach Cooper!
• More Long, “Cardio” workouts
  • These comments came just in time for us to be shifting gears into a more conditioning-focused block of programming. 

If you have any other questions or comments, don’t hesitate to reach out. Thanks, again!!! 

Also, if you love BCF and haven’t already shared your experience on Yelp/Google with a 5 star review, we would really appreciate it!!! Those reviews go a long way in helping new members decide to check out our awesome gym.

Conditioning: 

AMRAP 6
15/12 Calorie Ski Erg (Fx: 12/10)
50 Double Unders
Rest 1:00 after AMRAP
AMRAP 6
15/12 Calorie Assault Bike (Fx: 12/10)
10 Push Press (135/95) (Fx: 115/80) (Rx+: 155/105)
Rest 1:00 after AMRAP
AMRAP 6
15/12 Calorie Row (Fx: 12/10)
10 Burpees Over the Row
Rest 1:00 after AMRAP
AMRAP 6
200m Run
5 Strict Pull Ups (Fx: Kipping Pull Ups) (Rx+: Strict C2B Pull Ups)
Rest 1:00 after AMRAP
AMRAP 6
20 Dumbbell Goblet Squats (50/35) (Fx: 35/20) (Rx+ 70/50)
10 Toes to Bar
Rest 1:00 after AMRAP

Our very own, Tucker Jones is highlighted in the article below that talks about the realities of CrossFit training! #realnews
“The good news? CrossFit isn’t as dangerous as you’ve heard.”

Tucker – “I believe that CrossFit is extremely safe and effective when the CrossFit movements and workouts are performed under the eye of a highly-qualified coach with well designed programming/workouts,” adds Tucker Jones (owner of Ballston CrossFit and CrossFit Route 7). 
When looking for a gym, here are the questions Jones says you should ask to make sure it’s the right fit for you (because not all gyms are created equal):

• What are the qualifications of the coaches?
• What is the class schedule? (See if it works logistically)
• Who creates the gym programming and what is the focus?
• What do the owner(s) and coaches do to build the community at the gym? 
• May I meet a member who has achieved similar goals to what I’m looking to achieve?

Is CrossFit as Dangerous as You Think? We Looked at the Latest Information.

Conditioning: 

“Valentines Day”
With a Partner, One person working at a time.
Row 1000m
50 Overhead Kettlebell Walking Lunges
50 Kettlebell Swings
50 Kettlebell Cleans
50 Kettlebell Push Press
50 Pushups
50 Squat Cleans (95/65) (Rx+: 115/80)
50 Box Jumps (24/20)
50 Sit-ups
50 Burpees
Row 1000m

Rx Kettlebell: (24/16)
Rx+ Kettlebell: (32/24)

Male/Female teams must share the same barbell for squat cleans and adjust the weight each time they switch.

Compare to 2/13/19, 2/14/17, 2/14/2016 and 2/14/2015.

BCF,

Today marks our official 8 year anniversary! I am extremely proud to lead a business that has such a positive impact on our community and neighborhood. Over the past 8 years, we have strived to do our best to help our members get really fit in a fun and encouraging environment! Through lots of hard work, we’re succeeding in accomplishing this goal!  

When I signed our initial 10 year lease in the fall of 2011, I was nervous and fearful to leave the security of a bi-weekly paycheck to take a risk and follow my passion for fitness and to have my own business. Since that day, the road has had many unexpected turns and challenges along with many long days/nights of work…but I wouldn’t change it for a thing! I can only encourage each of you – find your passion in life and pursue it with abandonment and hard work! Failing was not an option…only working harder to find a path towards success. Thankfully, along with the support of a great team, we have found that success at BCF!

We are very blessed to have such a great community of members! Without you, there would just be a few of us working out by ourselves…and that’s not nearly as fun as slinging barbells with friends! Thank you for trusting us with your health and fitness and for your loyalty to BCF! It is awesome to see how many of our members have connected in a special way and have built such amazing relationships…many that will last a lifetime!  I smile every time I hear about a BCF social event or see an IG/FB post of our members hanging out! #BCFfriendshipmachine #BCFlovemachine 

I am especially grateful and thankful for our excellent team of coaches and managers. Each of them works tirelessly to improve their skills as a coach so that they can deliver excellent coaching to our community. These coaches lead by example and help drive BCF to new heights as they continue down their path of developing into excellent coaches. We are lucky to have such a great team of coaches; be sure to let them know you appreciate them and thank them when they go above and beyond!

Finally, over the 8 years, like all relationships, we have encountered many ups and downs. Through these times, we have stayed true to our goal of our constant pursuit of excellence. As a result, year over year the business has improved its operations and coaching quality. When we look forward, we are very excited (as indicated by our new 10 year lease we signed in the fall of 2019) and looking forward to riding into the future with you! 

Thanks for all of your trust, support and loyalty! See you in the box!

Tucker

Strength: 

E2MOM 14
3 Split Jerks (↑)

Conditioning: 

12 – 10 – 8 – 6 – 4 – 2
Strict Handstand Push Ups (Fx: Kipping HSPU)
6 – 5 – 4 – 3 – 2 – 1
Power Clean (205/135) (Fx: 155/105) (Rx+: 245/165)

Time Cap 15:00

5 Year Member Spotlight, Kelly Wagner!!

– How many days a week do you workout (and typically what time slot)?

I workout 6 days a week and I am a 5:30 AMer.

– What is your favorite thing about BCF?

The community.

– What is your favorite movement/workout? Least favorite?

My favorite movements are back squat and power clean, but I’ll gladly take any barbell movement. My least favorite movement is probably toes to bar.

– What accomplishment are you most proud of (inside or outside the box)?

Growing my upper body strength and getting strict pull-ups and ring dips. It’s cool to see how far I’ve come since I started.

– What is one goal you would like to accomplish in the next year?

I’d like to finally figure out how to string toes to bar. Bonus goal- strict muscle up.

– What advice can you provide to people new to the box?

Strength and skills take time to develop- be patient and take good care of your body!

Strength:

E3MOM 15
Deadlift
1: 6@70-75%
2: 6@75-80%
3: 6@75-80%
4: 6@75-80%
5: 6@80-85%

Conditioning: 

AMRAP 8
Ring Muscle Ups (Fx: C2B Pull Ups)

Every Time You Break
20 Sit Ups
20 Air Squats

Skills Class with Coach Cooper (toes to bars) at 5:45pm!!!

Core Blast with Shauna at 6:45pm!!!

Free Beginner CrossFit Class 6:30pm REGISTER HERE

Strength:

E3MOM 15
Back Squat
1: 6@70-75%
2: 6@75-80%
3: 6@75-80%
4: 6@75-80%
5: 6@80-85%

Conditioning: 

4 Rounds
75 Double Unders (Fx: 45) 
25 Toes to Bar (Fx: 15 T2B)

Strength:

E2MOM 20
1: 5 Bench Press (↑)
2: 10 Ring Rows

Conditioning:

4 Rounds
8 Back Rack Lunges (135/95) (Fx:+ 95/65) (Rx+: 165/115)
16 Burpees Over the Bar