Join Coach Kevin for a Toes-to-Bar/Double Unders Skills Clinic tonight at 5:45 PM! StrengthIn 15:00Establish 1RM Strict Press ConditioningFor Time:75 Double Unders (FX: 50)into…2 Rounds of15 3″/2″ Deficit Handstand Push-Ups (FX: No Deficit) (RX+: Strict, NO deficit)15 Burpee Box Jump Overs (24/20)into…75 Double Unders (FX: 50)*14:00 CapRead More

Photo by Anthony Ledesma StrengthEvery 2:00, 8 Sets1-4) 2 High Hang Power Clean w/ Pause in Dip (↑, start around 60-65% of 1RM C+J)5-8) 2 High Hang Power Clean (↑)*Hold onto bar between reps Conditioning3 Rounds for Time:20/15 Calorie Row (FX: 16/12)15 Hang Power Clean (115/80) (FX: 95/65) (RX+: 135/95)20 Single Kettlebell Front Rack Lunge...Read More

Weekly OverviewEvents/ClassesMonday1RM/3RM Front SquatTuesdayPower CleanWednesday1RM Strict Press5:45pm Toes to Bar/Double Under Skills ClinicThursdayDeadliftFridayGymnastics DevelopmentSaturdaySquad WODSundayConditioning Intervals StrengthIn 20:00Establish 1RM Front Squat FX: 3RM Front Squat ConditioningAMRAP 810 Chest to Bar Pull-Ups (FX: Pull-Ups)(RX+: 7 Chest to Bar Pull-Ups + 3 Bar Muscle-Ups)20 Wall Balls (20/14)Read More

StrengthEvery 2:00, 6 Sets1-2) 3 Position Muscle Snatch (↑)3-6) 3 Position Power Snatch (↑)*Hold onto bar between reps*3 Position Snatch – 3 Reps total (1 High Hang, 1 Hang, 1 Full) ConditioningFor Time:21-15-9Power Snatch (75/55) (FX: 55/35) (RX+: 95/65)Bar Facing Burpees50 Double Unders after each round (FX: 35)*14:00 CapRead More

Seventh Heaven this morning at 7:15 AM! Photo by Anthony Ledesma 5 Rounds of :45 on/:15 off w/ Partner1) AMRAP Calorie Bike (P1)2) AMRAP Calorie Bike (P2)3) AMRAP Calorie Ski (P1)4) AMRAP Calorie Ski (P2)5) AMRAP Calorie Row (P1)6) AMRAP Calorie Row (P2)*Score is total caloriesRead More

StrengthEvery 1:30, 4 Rounds1) 10 Double Kettlebell Hang Clean (FX: 8/8 Single Kettlebell Hang Clean)2) 1-3 Short Legless Rope Climbs (FX: 2 Rope Climbs/Development) (RX+: 1-3 Legless) Conditioning4 Rounds of 2:00 on/2:00 off16 Box Jumps (30/24) (FX: 24/20)16 Kettlebell Swings (24/16) (FX: 16/12) (RX+: 32/24)AMRAP Toes to BarRead More

Interested in a body composition DEXA scan? DEXA scans are being offered January 14th & March 25th, 8:30am-12:30pm at Ballston CrossFit! The DEXA scan is the most accurate body scan on the market and you only have to pay $80 for one scan ($125 value!!) or $140 for a before and after scan ($200 value)....Read More

Strengthen your core with Coach Mariah at Ab Attack tonight at 5:45 PM! StrengthEvery 2:00, 3 Rounds1) 5 33X-Tempo Bench Press (70-75%)2) 2/2 Turkish Get Ups3) 100′ Sandbag Bear Hug Carry*33X-Tempo – 3s eccentric, 3s pause, explode ConditioningAMRAP 76 25′ Shuttle Run2 Single Dumbbell Devil’s Press (50/35) (FX: 35/20) (RX+: Double (50/35))Read More

“Coach Anastasia”3 Rounds for Time:60 Double Unders24 Wall Balls (20/14)6 Power Cleans (225/155)18 Alternating Pistols6 Burpee Bar Muscle-Ups Post-WOD Strength/Skill3 Rounds for Quality6-10 Strict Chin-Ups (FX: Banded) (RX+: Weighted)10 Goblet Cossack SquatsRead More

Weekly OverviewEvents/ClassesMondayStrict PressTuesday“Coach Anastasia” Benchmark WODWednesdaySandbag Carries and Bench PressAb Attack at 5:45 PMThursdayFront SquatFridayKettlebell Cycling and Rope Climb DevelopmentSaturdaySquad WODSeventh Heaven at 7:15 AMSundaySnatch StrengthEvery 3:00, 4 Sets1) 5 Strict Press (80-85%)2-3) 3 Strict Press (85-90%)4) AMRAP Strict Press (65-70%) ConditioningWith Partner – Split Reps Any WayAMRAP 815/10 Calorie Ski25′ Handstand Walk (FX: 3...Read More