Strength E2MOM 105 Deadlifts @60 – 70% Reset every rep and start from dead stop. Conditioning EMOM 161: AMRAP Calorie Row2: AMRAP Calorie Assault Bike3: AMRAP Calorie Ski Erg4: Rest :15 transition between stations.Read More

. Strength Every 1:30 for 6 RoundsPower Snatch + Overhead Squat + Hang Power Snatch + Overhead Squat (↑) Conditioning 4 Rounds400m Run8 Hang Power Snatches (115/80) (Fx: 95/65) (Rx+: 135/95)12 Toes to Bar (Fx: 8 T2B) Time Cap 16:00Read More

Strength 20:00 to Establish1RM Front Squat Conditioning AMRAP 1010 Chest to Bar Pull Ups (Fx: 7 C2B)10 Thrusters10 Chest to Bar Pull Ups (Fx: 7 C2B)8 Thrusters10 Chest to Bar Pull Ups (Fx: 7 C2B)6 Thrusters10 Chest to Bar Pull Ups (Fx: 7 C2B)AMRAP Thrusters Thruster Weights:Rx: (95/65) (135/95) (165/115) (185/125)Fx: (75/55) (95/65) (135/95) (165/115)Rx+:...Read More

Weekly OverviewEvents/ClassesMondayBanded StrengthFree 7-Fit Class at 6:30PM! Click Here To Register nowTuesdayFront SquatWednesdaySnatch/OHSThursdayDeadliftsFree 7-Fit Class at 6:30PM! Click Here To Register nowFridayOpen WOD 21.3 Strength 3 Rounds 40 Banded Biceps Curls40 Banded Triceps Extensions20 Barbell Shrugs1 Minute Easy Ski/Bike/Row/Run Use band/weights that can be completed unbroken. Conditioning 3 Rounds 5 Each Side Kettlebell Suitcase Lunges...Read More

Strength E2MOM 12 5 Bench Press (↑)Can be barbell or dumbell Conditioning E2MOM 161: 20/15 Calorie Row (Fx: 15/10)AMRAP Bar Muscle Ups (Fx: Chest to Bar Pull Ups)2: Rest Finisher 3 x 10 – 15 GHD Sit Ups (Fx: Weighted Sit Ups)Read More

Open WOD 21.2! Here are some details for this year’s OpenThe Open workouts will be done on Friday during all of the normal classes with a makeup session on Sunday at 10 AM. If you cannot make these times you can complete the workout at Ballston CrossFit on Saturdays. (Email [email protected] to coordinate) If you cannot make...Read More

Strength Every :30 for 10 Rounds2 Push Jerks @ 70 – 75% Conditioning 600m Run40 Wall Balls (20/14)400m Run30 Wall Balls (20/14)200m Run20 Wall Balls (20/14)Read More

Strength E3MOM 15Romanian Deadlift1: 6@50 – 55%2: 6@55 – 60%3: 6@55 – 60%4: 6@55 – 60%5: 6@60 – 65% % Based on 1RM Deadlift Conditioning 4 Rounds16 Box Jumps (24/20) (Rx+: 30/24)8 Hang Power Cleans Barbell weight increases each round.Rx: (95/65) (135/95) (165/115) (185/125)Fx: (75/55) (95/65) (135/95) (165/115)Rx+: (135/95) (165/115) (185/125) (205/135) Time Cap 12:00Read More

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