Strength E3MOM 15Romanian Deadlift1: 10@40 – 45%2: 10@40 – 45%3: 10@40 – 45%4: 10@45 – 50%5: 10@45 – 50% % Based on 1RM Deadlift Conditioning AMRAP 113 – 6 – 9 – 12 – 15…Toes to Bar100m Run Between RoundsRead More

We’re coming up on the first DEXA scan at Ballston CrossFit this Saturday! Sign up for a before/after scan for $150, or a one-time scan for $90. Warmup Thunderstruck (play the song, then do a burpee every time they said the word “Thunderstruck”) Shoulder Mobility– we used this video last week, so pick a few different...Read More

Conditioning Do 30-60 minutes of Steady State Cardio- Run, Bike, Swing, etc I can’t believe I’m saying it but here we are- find something you can do whether it be Biking, Swimming, Elliptical, or even…Running. And do it for 30-60 minutes straight.  Believe it or not it is actually a skill that could come in handy one...Read More

We’re just a few days away from the first DEXA scan at Ballston CrossFit this Saturday! Sign up for a before/after scan for $150, or a one-time scan for $90. Warmup 2-3 mins of Jump Rope Then… 10 Burpees 10 V-Ups 10 Air/Feet Together Squats -2x-  Strength A) Cyclist Squats– 4×20B) Skater Squats– 4x 8-10 e/s    For the Cyclist...Read More

Warmup 2-3 minutes Monostructural Movement (jump rope, run, jumping jacks, row, etc) -2 Rounds- 5 Close Grip Push-Ups10 Hollow Holds15 Air Squats10 Wall Slides Pick a few more of these shoulder mobilizations and go to town.  Strength A) Single Arm Straddle Press– 3x 8-10 e/sB) Single Arm Row– 3x 10-20 e/s  A Straddle Press is exactly like the video, but instead...Read More

Warmup If you want more general Or If you want more specific  OR you can always do both 😃  Conditioning 10x200m Sprints*rest as needed to maintain fast pace (80%+ of top speed)Read More

Warmup -2 Rounds-25 Jumping Jacks  10 Box Jumps10 Air Squats5 Push-Ups 3-4 mins achilles smash (watch the vid, it’s worth it)   Conditioning Work 2:00/ Rest 1:00Until you complete:75 Box Jumps (24/20) (Fx: 50) But…Start each interval with:15 Burpees (Fx: 10) Goal on this is to get moving fast! You’ll want to finish those burpees in the first minute so you can...Read More

Warm-up 2 mins Jump Rope/Cardio Warm-up  -2 Rounds- 5 Burpees10 Hollow Rocks10 Cossack Squats Shoulder Mobility– Watch the vid, pick a few and knock them outAnkle Mobility– 60-90 sec e/s (if you don’t want to watch the whole thing just watch from 5:30-7:30) Skill Candlestick Progressions Part 1Part 2  Simple Pistol Progressions Part 1Part 2 Conditioning “Modified Mary” -20...Read More

Warmup -2x- 5 Push-Ups 10 Sit-Ups15 Air Squats —– -1x-1 World’s Greatest Stretch e/s 4 Inch Worms 10 Arm Circles Front & Back e/s 20 Chain Breakers20 Bushwackers Strength A) Bulgarian Split Squats– 4×10-15 e/s B) Single Leg Glute Ham Bridge– 4×10-15 e/s  You will do these as a superset- meaning one set of Split Squats (on each side), then one set of GH Bridges (again on each side). ...Read More

Friends, The box will be temporarily closing for 10 days effective immediately and reopening Friday, January 15, 2021. We have a wonderful community of friends who hang out and love each other both inside and outside the gym, which we support and encourage; however, due to the spike in COVID cases from holidays, we have...Read More