Strength E3MOM 152 Tempo Overhead Squats (5555) “Amanda” 9 – 7 – 5Ring Muscle UpsSquat Snatches (135/95)Read More

Weekly OverviewEvents/ClassesMondayTurkish Get UpsTuesdayTempo Overhead SquatsWednesdayClean/Press/Jerk ComplexAb Attack at 6:45 PMThursdayFront Rack LungesFridayPull Up/Wall WalksComp WOD at 7:15 AMSaturdaySnatch ComplexSundayCossack/Goblet Squats Strength 4 Rounds5 Each Arm Turkish Sit Ups + 2 Turkish Get Ups5 Seated Leg Lifts5 Seated Straddle Leg Lifts Conditioning E2MOM 201: 12 Each Arm Dumbbell Suitcase Deadlifts (50/35) (Fx: 35/20) (Rx+: 70/50)AMRAP...Read More

Strength Every :30 for 4 Rounds1: High Plank2: 10 Push Ups (Fx: 5)3: 3 Supinated Grip Strict Pull Ups (Fx: Supinated Ring Rows)4: 3 Bar Muscle Ups (Fx: Chest to Bar Pull Ups)5: Rest6: Rest Conditioning AMRAP 1414 Hang Power Cleans (165/115) (Fx: 135/95) (Rx+: 185/125)21 Back Squats (165/115) (Fx: 135/95) (Rx+: 185/125)84 Double UndersRead More

Strength EMOM 43 Strict Presses (↑)Directly Into:EMOM 43 Push Presses (↑)Directly Into:EMOM 43 Push Jerks (↑) Conditioning AMRAP 810 Alternating Dumbbell Snatches (50/35) (Fx: 35/20) (Rx+: 70/50)15 Burpee Box Jump Overs (24/20)Read More

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