Conditioning With a Partner:1200m Run Switching Every 200m100 Dumbbell Box Step Ups (50/35) (Fx: 35/20) (Rx+: 70/50)800m Ski Switching Every 200m100 Toes to Bar (Fx: 60)1200m Run Switching Every 200mRead More

Strength E3MOM 153 Tempo Front Squats (44×4) (↑) Conditioning 15 – 12 – 9Thrusters (95/65) (Fx: 75/55) (Rx+: 115/80)21 – 15 – 9Pull Ups (Fx: 15 – 12 – 9) (Rx+: Chest to Bar)25ft Handstand Walk After Each Round (Fx: 50ft Bear Crawl) (Rx+: 50ft)Read More

Strength 4 Rounds5 Kettlebell Push Presses + 5 Kettlebell Wind Mills Each Arm10 Bear Crawl Bird Dogs (Fx: Bird Dogs)10 Each Side Banded Russian Twists Conditioning AMRAP 1220/15 Calorie Row (Fx: 15/10) (Rx+: 22/17)20 Sit Ups10 Power Snatches (135/95) (Fx: 95/65) (Rx+: 165/115)Read More

New Programming Block! Congratulations to all of our athletes on their strength gains and PR’s in the last month as we have peaked on our Back Squat and Deadlift cycle! It has been inspiring to see all the strength gains you’ve achieved and strength records shattered at the gyms with new PRs for the CrossFit...Read More

Weekly OverviewEvents/ClassesMondayBench Press/Pendlay RowRope Climb Skills Clinic at 5:45 PMTuesdayBack Rack LungeWednesdayKB/Core WorkAb Attack at 6:45 PMThursdayTempo Front SquatsFridayPartner Long ConditioningSaturdayPress/JerkOlympic Weightlifting Class at 11 AMSundayPush Ups/Pull Ups/BMU Strength E3MOM 155 Bench Press (↑)5 Pendlay Rows (↑) Conditioning 10 Rounds10 Russian Kettlebell Swings (24/16) (Fx: 16/12) (Rx+: 32/24)5 Strict Handstand Push Ups (Fx: Kipping)Read More

Gym Closed for the Power Monkey Weightlifting/Gymnastics Course Still want to get a workout in? Ballston CrossFit will have Open Gym from 1:30 to 4:30 PM which is open for CFR7 Members!Read More

Gym Closed for the Power Monkey Weightlifting/Gymnastics CourseRead More

Conditioning EMOM1: 200m Run2: 30ft Handstand Walk (Fx: 60ft Bear Crawl) (Rx+: 60ft)3: 200/150m Ski (Fx: 150/200)4: AMRAP Kettlebell Suitcase Step Ups (32/24) (Fx: 24/16)5: Rest Continue EMOM until you have completed 80 Kettlebell Suitcase Step UpsRead More

Weightlifting Total Build to 1RM:SnatchClean and Jerk Or…E3MOM 183 Squat Snatches (↑) Rest 2:00E3MOM 183 Squat Clean and Split Jerks (↑)Read More

Strength 10:00 to Build to 1 Heavy Rep Each Arm:Turkish Get Up Conditioning With a PartnerFor Time:40 Ring Muscle Ups (Fx: Burpee Chest to Bar Pull Ups) (Rx+: 60) But…E3MOM including 0:0020/15 Calorie Row (Fx: 15/10)10 Burpees Over the Rower On each round, switch which partner rows and which partner does the burpees over the...Read More