Yoga is cancelled for Sunday, July 10th. Please feel free to do Yoga at BCF! ================================== Black & Red Barbell Club’s coach and competitive athlete John Bova will be hosting two weightlifting “mini camps” at Ballston CrossFit intended to increase speed and efficiency in the snatch and clean & jerk.  Each “mini camp” will be...Read More

Yoga is cancelled for Sunday, July 10th. Please feel free to do Yoga at BCF! ================================== Is something holding you back from a better overhead position or do you need to manage tightness? Dr. Justin and Clarissa from Airrosti will be guiding you though a mobility clinic to help. This will take place between the...Read More

Clean 6×3 *Working Sets start at 70% Front Squat 3 x 10 (A) *Superset with GHD sit ups, V ups or Abmat sit ups.Read More

Free CrossFit class tonight at 6:30 pm. No CrossFit Experience needed. Bring a friend and sign up HERE: ================== We appreciate the time that it took to give us feedback to help us improve to be the best we can be. You asked and we listened! – on Monday WOD post we will list strength...Read More

Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife,...Read More

*Updated July 4 Schedule Sunday: Closed, No WOD and No Yoga Monday: 1000 WOD only. ========================================== If you would like to WOD, there is an 11:15am WOD at BCF and Open Gym at 12:00Pm ======================================== Power Clean 5 x 3 (ME) *Working Sets Start @ 80% For Time: 18 OHS 95/65 4 Rope Climbs 15...Read More

*Updated July 4 Schedule Sunday: Closed, No WOD and No Yoga Monday: 1000 WOD only. ========================================== Bench Press: 20 Minutes to Find 1Rm AMRAP 10: 1 mile run ME Clusters 115/80 FX: AMRAP13/ 95/65 Overhead Squat Finisher: 5 x 5 Unstable Bar work w/bands and KBs.Read More

Open gym from 0900-1200 Today! Beat that traffic. ======================== July 4th: 1000 Class only. =================================== “Fight Gone Bad” Three rounds, 1 minute rounds: Wallball shots, 20/14 Sumo deadlift high-pull, 75/55 Box Jump, 20 inches Push-press, 75/55 – go from the ground Row for calories Rest compare: 10/1/2015Read More

“Olympic Total” 1 RM *Snatch *Clean and Jerk Compare: 3/28/2016Read More

Testing Week Guys! Make sure that you are doing good things to promote recovery and performance. Tuesday: CF Total Thursday: Olympic Total Friday: Fight Gone Bad Saturday: Bench Press ================================== Handstand Walk Technique: *HS Hold wall/partner *Kiss the Wall to HS Hold *HS Shoulder Taps (Same side) *HS Walk to Kiss the Wall *Spotted Walks...Read More