WOD/Events

Free Class tonight at 6:30pm with Coach Claire! Invite your friends – great opportunity for anyone who wants to try CrossFit for the first time!
=======
Having pain/tightness?!? Dr. Kyle from Arlington Pain and Rehab will be offering free chiropractic treatment tonightbfrom 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.
========
 
U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.

“Bradshaw”
10 rounds for time:
3 handstand push-ups
6 deadlifts, 225/155
12 pull-ups
24 double unders”
Compare to 11/18/15
 

Finisher:
6 x 1:00-1:15
Single Arm Front Rack KB Hold
3 sets each side

Strength for the Week:
Monday: Front/Back Squat
Tuesday: Bradshaw Hero WOD
Wednesday: Power Snatch
Thursday: Front/Back Squat
Friday: Push Press
Saturday: Power Clean Complex
Sunday: Bench Press
==============================

 

Front Squat/Back Squat Cycle
6 x 2/4 @ 95%
Rest 2:00
 

3 Rounds for time:
200m run
10 Left Arm Dumbbell Push Press 50/35, Fx: 35/20
10 Suitcase carry Step ups 24/20, 50/35, Fx: 35/20
10 Right Arm Dumbbell Push Press 50/35, Fx: 35/20

Circuit:
4 Rounds of :30 on/ 15off
Box Jumps 24/20
Ring Rows
Push ups
Ball Slams

1K Row
then 4 Rounds
25 Abmat Situp
15 Pistols, Fx: Lunges

 
Team Double DT
10 Rounds for time,
Alternating Rounds:
12 Deadlifts 155/105, Fx:135/95
9 Hang Power Cleans 155/105, Fx:135/95
6 Push Jerks 155/105, Fx: 135/95
RX+ Heavy Double DT 205/145

Tabata:
Kettlbell Snatches 24/16, Fx:16/12
Double Under
8:00
Finisher:

Strict Toes to Bar , Leg Raises
3 x 10

BCF, I’m excited to officially announce that Alex G will be joining our coaching team! Alex brings incredible enthusiasm for CrossFit (she got hooked in high school) and brings considerable knowledge (Doctorate of Physical Therapy) and experience (5+ years coaching) to our coaching team! Welcome her warmly as you start to see her transition from BCF athlete to coach!

I started CrossFit back in 2009 as a senior in high school. It was definitely “love at first workout,” although I did find it difficult to sit in a chair those first few days. After 8 years, a few cross-country moves, and a couple of more letters after my name I am still working out fives day a week at CrossFit. I knew I wanted to dive deeper into the community and decided to pursue coaching in 2012. This also led to my desire to become a Physical Therapist. These two fields go hand-in-hand and with each class I teach, I become more fascinated by the power of human movement. My most exciting CrossFit moment was competing at the 2015 Central Regional on a team. CrossFit has led me to lifelong friends, my husband, and a new level of fitness I never thought possible. Ballston CrossFit exemplifies the community of CrossFit and I cannot wait to put my mark on its athletes!
I hold the following qualifications:
CF Level 1 Trainer
CF Level 2 Trainer
CrossFit Olympic Lifting Certification
Doctorate of Physical Therapy

=================================================
Front Squat/Back Squat Cycle
6 x 2/4 @ 93%
Rest 2:00″

AMRAP 8:
Plank on Elbows
*Perform a 200 m Run each time Plank is broken
*NO PIKING HIPS IN THE AIR-RUN 200

EMOM 8:
ODD: 5 Deadlift (ME)
Even: 7-10 Handstand Push ups
*Rx+Deficit

For Time:
50 Toes to Bar, Fx: Hanging Knee Raises
50 Wall Ball Shots 20/14
50 Burpee Plate Jump overs 6″
50 Alternating Dumbbell Snatches 50/35, Fx: 35/20
17:00 Cap

BCF Community,
I am excited to officially announce that Daniela Sonderegger has completed our coaching internship program over the past few months and has officially joined the BCF coaching team! We are excited to have such an enthusiastic and talented addition to our great team of coaches!
https://ballstoncrossfit.com/coaches/
Additional announcements coming soon, stay tuned!
====================================
Physical challenges are what define me. They are what drive me out of bed in the morning.
Back in the day, I was a gymnast. I lived for the thrill and the adrenaline of confronting my fears, perfecting a movement, and simply striving to be better. After quitting gymnastics in my teenage years, I felt lost for a long time until I stumbled onto the diving team my sophomore year in college. I had never dived into a pool without terribly belly-flopping, let alone flipped off of a 3-meter springboard. But, thinking I had nothing to lose, I tried it anyway. I was instantly hooked. That feeling of achievement and sense of direction came rushing back.
Sadly, my diving career was short lived, as I graduated college early and immediately started grad school. I quickly found myself in that all too familiar place of aimlessness. While in grad school, I tried staying active by doing my own gym routine. I even hired a personal trainer to keep me accountable and keep me coming back, but that didn’t really do it for me.
I was introduced to CrossFit in March 2015 when one of my instructors at a kickboxing class I was taking invited me to try out a free class at her CrossFit box. I remember I went on a Saturday with another friend. The workout was both with newbies and the gym veterans. That didn’t intimidate me at all. In fact, it made me want to beat the veterans…or at least try to keep up with them. I signed up for the foundations class that same week and have never looked back.
As I constantly seek out challenges and ways to improve myself, coaching seemed like a logical next step. I’ve come to love the CrossFit community as a whole and consider the BCF community my home. As a coach, I want to help people achieve self-improvement in all rungs of life and hope to instill in all of our athletes that motivation and thirst for challenge that I’ve found to be so engrained in my personality.
I hold the following qualifications:
CrossFit Level 1 Trainer, CF-L1
=============================

Turkish Get Ups
3 x 10 (5 each side)
3 x 20 Hollow Rocks
*superset movements

AMRAP 12:
10 Shoulder to Overhead 135/95, Fx:95/65
10 Box Jumps 32/26 Fx: 24/20
10 Chest to Bar Pull ups, Fx: Pull Ups
 
Finisher:

400m Farmers Walk

Free Class is great for anyone who wants to try CrossFit for the first time. It’s start at 6:30pm with Coach Claire
=================================
”

Front Squat/Back Squat Cycle
6 x 3/6 @ 90%
Rest 2:00″

AMRAP 5:
15 Kettlebell Swings 32/24, Fx: 24/16
10 Deficit Push Ups 4″/2″