WEATHER UPDATE:  No Classes TODAY, All WODS and Foundations classes canceled. Stand by for Thursday AM schedule. Athletes that can safely train at Ballston CrossFit​ are Welcome as classes are running on schedule. ================================= Come out Thursday Night and Support your top RX athletes in the CrossFit Open as they do the WOD after the Announcement. Bring a...Read More

WEATHER UPDATE: Due to Steve Lanciani‘s weather report, we’ll be canceling the 7:30pm WOD and Open Gym. We will still have WOD’s at 4:30, 5:30 and 6:30pm and Open gym at 4:30 & 6:30pm! It is also likely that we’ll be canceling the Wednesday morning classes if the storm hits the area. ================================================ Come out...Read More

FREE CLASS tonight at 6:30 pm. Come see how our gym get results! Then save $25 on our Foundations course, 6 Classes for $99! Limited spaces, sign up now: https://crossfitroute7.com/how-to-join/  ================================ CrossFit OPEN STUFF! *Athletes remember that score MUST be submitted online by 8 pm Monday. *If performed at Open gym the Coach must Supervise (oversee)...Read More

CrossFit OPEN STUFF! *Athletes remember that score MUST be submitted online by 8 pm Monday. *If performed at Open gym the Coach must Supervise (oversee) the WOD even if you have a judge for scores to be valid. If not you must video the WOD via CF Open Rules and submit the video online. *Please...Read More

CrossFit OPEN STUFF! *Athletes remember that score MUST be submitted online by 8 pm Monday. *If performed at Open gym the Coach must Supervise (oversee) the WOD even if you have a judge for scores to be valid. If not you must video the WOD via CF Open Rules and submit the video online. *Please...Read More

CrossFit OPEN STUFF! *Athletes remember that score MUST be submitted online by 8 pm Monday. *If performed at Open gym the Coach must Supervise (oversee) the WOD even if you have a judge for scores to be valid. If not you must video the WOD via CF Open Rules and submit the video online. *Please...Read More

Yoga with Kendra tonight at 7:30 pm. Free for CFR7 members and $10 drop in. Great reads. CrossFit and Yoga need one another: http://zusayoga.com/yogaandcrossfit/ http://www.tabatatimes.com/10-reasons-why-crossfitters-should-start-practicing-yoga-5282013/ ============================ Skill Review (10 minutes) Pistol Squat Advanced Athletes: 3 sets of 20, focus on smooth, consistent sets Rest 1-2 minutes between sets AMRAP 25, Teams of 2*: Partner 1: 400m...Read More

Skill: Handstand walking / 15 Minutes RX+: accumulate 100m RX: accumulate 70m FX: accumulate 40m with partner holding PVC (https://www.youtube.com/watch?v=2mbTTNwDA-w) scaled: free standing handstand holds with a partner and shoulder taps against a wall Conditioning: AMRAP 9: 1,2,3… HSPU (Fx = Pike Push-ups) Rx+ = Strict HSPU Box Jumps (32/26) (Fx = 24/20) Deadlift (275#/185#)...Read More

Schedule Reminder:  We will be running our standard Mon, Wed and Friday 6:45 pm Foundations and also a Tuesday, Thursday 7 am with a Saturday at 11:30am. Due to the am Foundations we will not have 7 am WOD on Tuesday and Thursdays but Open Gym will still be available. ============================ Front Squat 3-3-3-3-3 Rest...Read More

FREE CLASS tonight at 6:45 pm. Knock out your first Foundations class at the same time! Kickstart your 2018 fitness goals! Come see how our gym get results! Then save $25 on our Foundations course, 6 Classes for $99!   Limited spaces, sign up now: https://crossfitroute7.com/how-to-join/  ================================ CrossFit OPEN STUFF! *Athletes remember that score MUST be...Read More