Strength: E3MOM 185 Power Cleans (ME) Conditioning: AMRAP 1230 Dumbbell Snatches (50/35) (Fx: 35/20) (Rx+: 70/50)30 Dumbbell Push Press (50/35) (Fx: 35/20) (Rx+: 70/50)50 Double Unders Alternate hands every 5 reps for both movements.Read More

Strength: E2MOM 10Deadlift1: 8@70-75%2: 8@70-75%3: 8@75-80%4: 8@75-80%5: 8@75-80% Conditioning: For Time:30 Ring Muscle Ups (Fx: Chest to Bar Pull Ups)E3MOM including 0:00Row 250/200m (Fx: 200/150)Time Cap 21:00Read More

Conditioning: E2MOM 401: 30/25 Calorie Bike (Fx: 25/20)2: 25/20 Calorie Ski Erg (Fx: 20/15)3: 15 Burpee Box Jump Overs (24/20)4: 3 Push Jerks (↑)5: Rest Starting WeightsRx: (135/95)Fx: (95/65)Rx+: (165/115) Score is heaviest set of 3 on Push Jerks.Read More

Strength: E2MOM 10Back Squat1: 8@70-75%2: 8@70-75%3: 8@75-80%4: 8@75-80%5: 8@75-80% Gymnastics Test: For Time:50 Toes to Bar Time Cap 7:00 Fx:AMRAP 7Toes to Bar Finisher: 5 Rounds5 Each Arm Kettlebell Strict Press 5 Each Side Single Leg Kettlebell Romanian Deadlifts 5 Each Arm Kettlebell Hang Snatch Pick a weight that can be done for full rounds, unbroken.Read More

Free CrossFit Class at 6:30pm Click HERE to sign up now!  Strength: E2MOM 85 Strict Handstand Push Ups10 Handstand Push UpsMax Reps Sit Ups Fx:E2MOM 810 Handstand Push Ups Max Reps Sit Ups Conditioning: With a Partner:5000m Row Alternate every 500m until complete.Read More

WODsEventsMonday Snatches TuesdayGymnastics and Partner Rowing Metcon Free CrossFit Class at 630pm Click Here to Sign Up NOWWednesday Back Squats Thursday Interval Conditioning and Push Jerks Friday Deadlifts SaturdayPower CleansFree Rope Climb Clinic at 10:00AM/ $10 drop in for non-membersSundayBench Press and Pendlay Row Test Strength: E3MOM 15 5 Snatches (ME) Can be power or...Read More

Strength: 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1Strict Pull Ups Strict Ring DipsFx:10 – 8 – 6 – 4 – 2Strict Pull Ups Strict Ring DipsTime Cap 18:00 Conditioning: 3 Rounds25 Toes to Bars (Fx: 20 T2Bs)30 Pistols (Fx: 30 Goblet Lunges (24/16))Read More

Body Composition DEXA Scans at Ballston CrossFit Click Here for more Information Strength: E3MOM 151 Squat Clean Thruster + 1 Push Press (ME) Conditioning:  6 RoundsWork 1:00/Rest 0:30AMRAP6 Burpee Bar Muscle Ups (Fx: Burpee C2B Pull Ups)12 Kettlbell Push Press (6L/6R) (24/16) (Fx: 16/12)24 Kettlebell Swings (24/16) (Fx: 16/12)Read More

Saturday, January 25 Body Composition DEXA Scans at Ballston CrossFit Click Here for more Information Conditioning: For Time:1000m Run10 Rope Climbs200 Double Unders-Rest 3:00-600m Run5 Rope Climbs100 Double UndersRead More

Strength: “Diane”21 – 15 – 9Deadlifts (225/155)Handstand Push Ups Conditioning: 3 Rounds15 GHD Sit Ups/Weighted Sit Ups30 Double KB Front Rack March :45 Weighted Plank (↑)1:00 Easy Ski/BikeRead More