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

Photo by Anthony Ledesma StrengthEvery 1:30, 4 Rounds1) 6-10 Row Erg Pike-Up (FX: Tuck-Up)2) 10/10 Single Dumbbell Row3) 10/10 Single Kettlebell Sots Press ConditioningAMRAP 1220/15 Calorie Row (FX: 16/12)20 Single Kettlebell Hang Clean (24/16) (FX: 16/12) (RX+: 32/24)20 Box Jumps (24/20)Read More

Pelvic Floor Clinic with Dr. Stacy Snow at 11am TODAY! With a Partner, Split Reps!AMRAP 2570 Wall Balls (20/14) 50 Burpees Over Bar 30 Power Snatch (115/80) (FX: 95/65) (RX+: 135/95) 10 Rope Climbs (FX: 6)Read More

Ladies! Join Dr. Stacy Snow this SATURDAY for a Pelvic Floor Clinic at 11 AM at CFR7! Sign-up at the link below! https://docs.google.com/spreadsheets/d/1_R8PGu0mLOCwtG7NLrYqwThno-YUa9t236UDQYeKnYY/edit?usp=sharing StrengthEvery 3:00, 4 Sets8 Strict Ring Dips (FX: Banded) (RX+: Weighted)10 Alternating Dumbbell Plank Rows16 Weighted Russian Twists ConditioningEvery 2:00, 5 Rounds1) 500/400m Row (FX: 400/300m) (RX+: 550/450m)2) Rest*Score is slowest roundRead More

Photo by Anthony Ledesma StrengthEvery 2:00, 3 Rounds1) 6 Dumbbell Deadlifts + 8 Dumbbell Hang Power Cleans + 10 Dumbbell Push Jerks (2 DBs)2) 6-12 Chest to Bar Pull-Ups (FX: Pull-Ups) (RX+: Bar Muscle-Ups)*Unbroken Dumbbell complex and gymnastics sets ConditioningWODAPALOOZA 2023 – Online Qualifier Team Event 5AMRAP 1111 Deadlifts (115/75) (FX: 95/65)11 Burpee Chest to...Read More