WOD/Events

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!!
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:
Deadlift
5×3@80-85% (A)
Conditioning:
3 Rounds
200 meter Sprint
20 Dumbbell Snatches (50/35) (Fx: 35/20)
20 Box Jumps (24/20)
Rest 2:00
Score is for Total time
Rx+ (70/50)

Strength:
Back Squat
5×3@80-85% (A)
Conditioning: 
In teams of 3-5 Waterfall style
AMRAP 12
5 Burpees
10/7 Assault Bike Cals
15 Wall Ball Shots 20/14
Score is total reps (30/person/round)

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: 
Handstand Walk techique
AMRAP 6
Max Distance Handstand Walk
Conditioning: 
“Handle”
Partner WOD
2 Rounds for time
60/45 Cal Row
60 Deadlifts (135/95) (Fx: 95/65)
60 Toes to Bar (Fx: Hanging Knee Raises)
60/45 Cal Row
60 Push Press (135/95) (Fx: 95/65)
60 Chest Bar Pull ups (Fx: Pull Ups)
 

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)