New Programming Block! Congratulations to all of our athletes on their strength gains and PR’s in the last month as we have peaked on our Back Squat and Deadlift cycle! It has been inspiring to see all the strength gains you’ve achieved and strength records shattered at the gyms with new PRs for the CrossFit...Read More

Weekly OverviewEvents/ClassesMondayBench Press/Pendlay RowRope Climb Skills Clinic at 5:45 PMTuesdayBack Rack LungeWednesdayKB/Core WorkAb Attack at 6:45 PMThursdayTempo Front SquatsFridayPartner Long ConditioningSaturdayPress/JerkOlympic Weightlifting Class at 11 AMSundayPush Ups/Pull Ups/BMU Strength E3MOM 155 Bench Press (↑)5 Pendlay Rows (↑) Conditioning 10 Rounds10 Russian Kettlebell Swings (24/16) (Fx: 16/12) (Rx+: 32/24)5 Strict Handstand Push Ups (Fx: Kipping)Read More

Gym Closed for the Power Monkey Weightlifting/Gymnastics Course Still want to get a workout in? Ballston CrossFit will have Open Gym from 1:30 to 4:30 PM which is open for CFR7 Members!Read More

Gym Closed for the Power Monkey Weightlifting/Gymnastics CourseRead More

Conditioning EMOM1: 200m Run2: 30ft Handstand Walk (Fx: 60ft Bear Crawl) (Rx+: 60ft)3: 200/150m Ski (Fx: 150/200)4: AMRAP Kettlebell Suitcase Step Ups (32/24) (Fx: 24/16)5: Rest Continue EMOM until you have completed 80 Kettlebell Suitcase Step UpsRead More

Weightlifting Total Build to 1RM:SnatchClean and Jerk Or…E3MOM 183 Squat Snatches (↑) Rest 2:00E3MOM 183 Squat Clean and Split Jerks (↑)Read More

Strength 10:00 to Build to 1 Heavy Rep Each Arm:Turkish Get Up Conditioning With a PartnerFor Time:40 Ring Muscle Ups (Fx: Burpee Chest to Bar Pull Ups) (Rx+: 60) But…E3MOM including 0:0020/15 Calorie Row (Fx: 15/10)10 Burpees Over the Rower On each round, switch which partner rows and which partner does the burpees over the...Read More

Strength E2MOM 201: 5 Romanian Deadlifts (↑)2: 10 GHD Sit Ups (Fx: V- Ups) Conditioning AMRAP 82 – 4 – 6 – 8 – 10…Overhead Lunges (135/95) (Fx: 95/65) (Rx+: 165/115)35 Double Unders After Each Round (Fx: 20)Read More

Weekly OverviewEvents/ClassesMondayKB Sotts PressTuesdayRomanian DeadliftWednesdayTurkish Get UpAb Attack at 6:45 PM!ThursdayWeightlifting TotalFridayLong ConditioningSaturdayPower MonkeySundayPower Monkey Strength EMOM 121: :45 High Plank (Weighted if Possible)2: 10 Alternating Kettlebell Sotts Presses3: Rest Conditioning EMOM 201: 20/15 Calorie Bike (Fx: 15/10)2: 20 Hand Release Push Ups (Fx: 10)3: 20 Jumping Air Squats4: 1 Thruster (ME)5: RestRead More

Strength E2MOM 101 – 3: 2 Split Jerks @80 – 85%4 – 5: 1 Split Jerk @85 – 90% Conditioning AMRAP 510/7 Calorie Ski (Fx: 7/5)5 Burpees Rest 1:00AMRAP 510 Hang Power Cleans (135/95) (Fx: 95/65) (Rx+: 185/125)5 BurpeesRest 1:00AMRAP 550 Double Unders (Fx: 35)5 BurpeesRest 1:00Read More