Strength E2MOM 12Front Squats1: 3@75 – 80% (:03 Pause)2: 2@75 – 80%3: 1@80 – 85%4: 1@85 – 90%5: 1@90 – 95%6: 1@90 – 95%+ Conditioning Every 1:30 for 2 Rounds1: 10 Push Press (135/95) (Fx: 95/65) (Rx+: 165/115)AMRAP Ski Erg Calories2: Rest3: 10 Back Rack Lunges (135/95) (Fx: 95/65) (Rx+: 165/115)AMRAP Assault Bike Calories4: RestRead More

Weekly OverviewEvents/ClassesMondayHang Squat SnatchesFree 7-Fit Class at 6:30PM! Click Here To Register nowTuesdayFront SquatsWednesdayRomanian DeadliftsThursdayPush JerksFree 7-Fit Class at 6:30PM! Click Here To Register nowFridayOpen WOD 21.2 Strength E2MOM 123 Hang Squat Snatches1: 65 – 70%2: 70 – 75%3: 70 – 75%4: 75 – 80%5: 80 – 85%6: 85%+ Conditioning 3 Rounds10 Bar Facing Burpees10...Read More

Special Schedule Today! 9 AM: Programmed WOD (see below)10 AM: Open WOD 21.1 makeup11 AM: Coach Cooper’s Toe-to-Bar Clinic Strength EMOM 121: 20 Hollow Rocks2: 8 Strict Tempo Ring Rows (:03 Eccentric) (Fx: 6)3: 10 Arch Extensions (:02 Hold)4: :30 – :45 Dead Hang on Pull Up Bar Conditioning 4 Rounds10 Power Cleans (155/105) (Fx: 115/80)200m...Read More

T2B Clinic with Coach Cooper A quick request for tomorrow’s T2B Clinic with Coach Cooper at 11am –  If you are currently signed up but don’t think you can make it, please drop today so someone else can have your spot.  If you are on the waitlist, keep an eye on your spot in the...Read More

Open Workout 21.1 The Open workouts start TODAY, so make sure you get in and rep your new teams!Read More

Intramural Open Team Rosters Alice LiouNicole WarwickMary-Ann NicklowAram GhanbariBrian SeagraveDan ZhangJenny RosenbergJoe MoschettoKelly CronanMeghan SwopeRyan RuhstorferTed DorosheffAnna OakleyDrew HuangAnastasia KraniasCassie WinkelDavid PlattJason CarrierKristen HackworthMax McClainRich ThielenRick MountjoySameen KashfiSusan HottleSteve DaileySteve MarcelinoCasey LangdonAlejandra FigueroaHope LewisJane RathiJeannie ThomasKim RobinsonShari KammTerah GaertnerTim WilsonZac JonesAshley LaitanoDale Van WagnerCooper BesougloffDaniela SondereggerDenis TorricoEmrah DilsizogluJessica ColsiaShila YazdaniShivon SoodVanessa YaoWilliam BeechumIan JonesAdam KatkhoudaElizabeth...Read More

Announcement: Starting this Saturday, we will NO LONGER have any more 8 AM classes. DEXA Scans – THIS Saturday at Ballston CrossFit! Want to know more about your body composition? Get a DEXA scan done this Saturday at Ballston CrossFit! Details and the sign up page are available here. Strength E2MOM 123 Hang Power Cleans1:...Read More

George H. – CrossFit Level 1 Trainer Congrats to George for earning his CrossFit Level 1 Certification! Strength E2MOM 12Front Squats1: 3@75 – 80% (:03 Pause)2: 2@75 – 80%3: 2@75 – 80%4: 1@80 – 85%5: 1@85 – 90%6: 1@90 – 95% Conditioning E3MOM 9200m RunThen…AMRAP12 Toes to Bar6 Thrusters (115/80) (Fx: 75/55) (Rx+: 135/95) Pick...Read More

Ready for the CrossFit Open? Your Team Captains for this year’s Intramural Open areeee… Alice & Nicole Anna & Drew Ian & Adam K Ashley & Dale Don’t forget that today is your last day to sign up for the Open if you want to be drafted onto a team for this year’s Intramural Competition! Make sure to...Read More

Strength E2MOM 121 High Hang Power Clean + 1 Hang Squat Clean (ME) Conditioning 30 – 20 – 10Box Jump Overs (24/20)Dumbbell Hang Snatch (50/35) (Fx: 35/20) (Rx+: 70/50)Read More