WOD/Events

Saturday, Dec 17th: FREE CrossFit Intro Class at Noon. Email: [email protected] to join!
Sunday, Dec 18th: 10am Yoga! Use your membership or drop in for $10.
Sunday, Dec 18th: Skills Class! 12:30pm. Use your membership to join. This Weeks Skill: 1. Kipping toes to bar 2. Handstand walks (handstand walk skill will have a finisher to work weight shifting and shoulder strength/stability)
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Low Hang Squat Snatch:
6 x 2 (ME)
3 Rounds:
AMRAP 3
7 T2B
10 Shoulder to Overhead 135/95, Fx: 95/65
13 Burpees
*Rest 2:00
**Start where you left off in the previous round
Finisher:
50 ring dips
minimal sets of 5

Saturday, Dec 17th: FREE CrossFit Intro Class at Noon. Email: [email protected] to join!
Sunday, Dec 18th: 10am Yoga! Use your membership or drop in for $10.
Sunday, Dec 18th: Skills Class! 12:30pm. Use your membership to join. This Weeks Skill: 1. Kipping toes to bar 2. Handstand walks (handstand walk skill will have a finisher to work weight shifting and shoulder strength/stability)
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BIG NUTRITION AND GIFT ANNOUNCEMENT!
A quote we live by is “you can’t out-train a bad diet.” To truly attain elite fitness, it’s imperative that your nutrition be as habitual & robust as your exercise routine.
[Nutrition + Exercise = Elite Fitness]
As a BCF & CFR7 member, we work hard to ensure your exercise programming is well-rounded and elite. For 2017, we’ve decided to hold the nutrition side of the equation to this same high-standard:
We are excited to announce our partnership with Elite Nutrition & Keep It Real Nutrition to provide you with a well-rounded range of nutrition coaching services and programs.
*Gift announcement*
To kick-things off in the new year, we will be launching an innovative nutrition workshop which is unlike any other nutritional approach we’ve seen.
We want 2017 to be a big step forward in your own fitness journeys, so we’ve decided to purchase 25 seats to this workshop which will be available to you first come, first serve.
There are 2 sessions – one at BCF & one at CFR7 – learn more and sign up here → Nutrition Workshop Information & Sign-up Page.
*January 2017 Nutrition Challenge *
In January, we will also be launching a re-designed nutrition challenge…with a twist.
Unlike most nutrition challenges, we believe that changing every aspect of your nutrition all-at-once, coupled with an intense 30-day timeline, doesn’t lead to sustainable long-term results.
Why not leverage the motivation of a group competition with the effectiveness of nutrition coaching?
So, what does this look like? The best way to learn more is to attend our January nutrition workshop and/or stay tuned as we provide more information in the coming weeks.
Once again, here’s the sign-up link → Nutrition Workshop Information & Sign-up Page.
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Overhead Squat:
3 x 10 (A)
“Fight or Flight Simulator”
5-10-15-20-25-20-15-10-5
Double Unders
Deadlifts 165/110, Fx: 135/95
*Double Unders must be UB to move to the Deadlifts
*5 HR Burpee over Bar Penalty for Breaking up Deadlifts
15:00 Cap

Thursday, Dec 15th: Core Blast! 6:40pm. 30 mins of Core Work. Use your membership or drop in for $10.
Saturday, Dec 17th: FREE CrossFit Intro Class at Noon. Email: [email protected] to join!
Sunday, Dec 18th: 10am Yoga! Use your membership or drop in for $10.
Sunday, Dec 18th: Skills Class! 12:30pm. Use your membership to join. This Weeks Skill: 1. Kipping toes to bar 2. Handstand walks (handstand walk skill will have a finisher to work weight shifting and shoulder strength/stability)
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Superset Strength:
Bench Press 5 x 5
Barbell Row 5 x 5
 
Row 2K
~80% effort if not feeling optimal
 
Finisher: 100 Hollow Rocks

12/14 Wednesday night Boot Camp is CANCELLED due to 12 Days of Christmas WOD
Wednesday, Dec 14th: 12 Days of Christmas WOD! Details Here
Wednesday, Dec 14th: Ballston CrossFit Christmas Party! 8pm at World of Beer with Secret Santa gift exchange if you signed up: [email protected]. Event details Here
Thursday, Dec 15th: Core Blast! 6:40pm. 30 mins of Core Work. Use your membership or drop in for $10.
Saturday, Dec 17th: FREE CrossFit Intro Class at Noon. Email: [email protected] to join!
Sunday, Dec 18th: 10am Yoga! Use your membership or drop in for $10.
Sunday, Dec 18th: Skills Class! 12:30pm. Use your membership to join. This Weeks Skill: 1. Kipping toes to bar 2. Handstand walks (handstand walk skill will have a finisher to work weight shifting and shoulder strength/stability)
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12 Days of Christmas!

**Continue through the workout just as the song carries on (singing is optional)**
Fitness:
For time:
1 clean & jerk (135/80)
2 muscle up transitions (x2)
3 handstand pushups (women to 1 abmat)
4 front squats (135/80)
5 ring dips
6 burpees
7 kettlebell swings, 24/16
8 box jumps, 24/20
9 wallball shots, 20/14
10 pull ups
11 shoulder to overhead (135/80)
12 rope climbs

Performance:
For time:
1 clean & jerk (155/95)
2 muscle ups (ring or bar)
3 handstand pushups (guys to a 45lb negative)
4 front squats (155/95)
5 ring dips
6 burpees
7 kettlebell swings, 32/24
8 box jumps, 24/20
9 wallball shots, 20/14
10 chest to bar pull ups
11 shoulder to overhead (155/95)
12 rope climbs
**Continue through the workout just as the song carries on (singing is optional)**

*Compare to 12/15/2015:  Here

*Compare to 12/16/2014: Here

NO CAP!! This workout can take an hour!

Tuesday, Dec 13th: Core Blast! 5:40pm. 30 mins of Core Work. Use your membership or drop in for $10.
Tuesday, Dec 13th: FREE CrossFit Intro Class at 6:30pm. Email: [email protected] to join!
Wednesday, Dec 14th: 12 Days of Christmas WOD! Details Here
Wednesday, Dec 14th: Ballston CrossFit Christmas Party! 8pm at World of Beer with Secret Santa gift exchange if you signed up: [email protected]. Event details Here
Thursday, Dec 15th: Core Blast! 6:40pm. 30 mins of Core Work. Use your membership or drop in for $10.
Saturday, Dec 17th: FREE CrossFit Intro Class at Noon. Email: [email protected] to join!
Sunday, Dec 18th: 10am Yoga! Use your membership or drop in for $10.
Sunday, Dec 18th: Skills Class! 12:30pm. Use your membership to join. This Weeks Skill: 1. Kipping toes to bar 2. Handstand walks (handstand walk skill will have a finisher to work weight shifting and shoulder strength/stability)
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Clean and Jerk:
Establish a 1 Rep Max
*30:00
No metcon. Just working on a true Heavy Day to prepare for 12 Days of Christmas WOD tomorrow
Finisher:
Partner handstand walking practice

Tuesday, Dec 13th: Core Blast! 6:40pm. 30 mins of Core Work. Use your membership or drop in for $10.
Tuesday, Dec 13th: FREE CrossFit Intro Class at 6:30pm. Email: [email protected] to join!
Wednesday, Dec 14th: 12 Days of Christmas WOD! Details Here
Wednesday, Dec 14th: Ballston CrossFit Christmas Party! 8pm at World of Beer with Secret Santa gift exchange if you signed up: [email protected]. Event details Here
Thursday, Dec 15th: Core Blast! 7:40pm. 30 mins of Core Work. Use your membership or drop in for $10.
Saturday, Dec 17th: FREE CrossFit Intro Class at Noon. Email: [email protected] to join!
Sunday, Dec 18th: 10am Yoga! Use your membership or drop in for $10.
Sunday, Dec 18th: Skills Class! 12:30pm. Use your membership to join. This Weeks Skill: 1. Kipping toes to bar 2. Handstand walks (handstand walk skill will have a finisher to work weight shifting and shoulder strength/stability)
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Strength/Skill Schedule This Week
Monday: Back Squat
Tuesday: Clean and Jerk
Wednesday: 12 Days of Christmas WOD
Thursday: Bench Press
Friday: Overhead Squat
Saturday: Snatch
Sunday: Muscle Up
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Back Squat:
5 x 2 (A)
*Working sets between 80-90%
4 rounds:
200m run
15 HR Push Ups Fx: Push-ups
20 Kettlebell Swings* 32/24 Fx: 24/16
25 Sit ups
*immediate 5 burpee penalty if you put KB down or stop in the hang position
Finisher:
EMOM 5
6-8 C2B Pull Ups
Fx: 6-8
 

Yoga at 10am! Included in ALL memberships or $10 for a friend to drop in!
12:30pm Skills Class: STRICT STRENGTH DAY! 1. Strict pull-ups 2. Strict HSPU (this class will teach you several different scales, drills, and progressions working towards your first strict pull-up and your first strict HSPU – ANYONE can do these progressions even if you are not close to a strict pull-up or HSPU — you will leave class with a prescription of drills to do 3x per week to achieve your pull-up or HSPU)
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Deadlift
5 x 5 (A)
*5-10# Heavier than last week
EMOM 15:
Min 1: 6-8 Muscle Ups
Min 2: 10 Push Jerks @ 75%
Min 3: 20 Air Squats

FREE CrossFit Intro Class today at Noon: No experience needed. Email: [email protected] to join!
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Push Press
5-3-3-2-2-1
*working weight starts at 80%
21-15-9
Box Jumps 24/20
Toes to Bar,
Row Cals
*400m run after each Round
Flight Simulator:
5-10-15-20-25-30 back down
Fx: 3-6-9-12-15-18-21 back down