Conditioning For Time:1000m Run10 Strict Pull Ups (Fx: 5) (Rx+: Strict C2B)20 Hand Release Push Ups (Fx: 10)800m Run8 Strict Pull Ups (Fx: 4) (Rx+: Strict C2B)16 Hand Release Push Ups (Fx: 8)600m Run6 Strict Pull Ups (Fx: 3) (Rx+: Strict C2B)12 Hand Release Push Ups (Fx: 6)400m Run4 Strict Pull Ups (Fx: 2) (Rx+:...Read More

Weekly Overview Events/ClassesMonday Back SquatFree 7-Fit Class at 6:30PM! Click Here To Register nowTuesdayLong ConditioningWednesdayArnold Press/Cossack SquatsThursdaySquat SnatchFree 7-Fit Class at 6:30PM! Click Here To Register nowFridayRope ClimbsSaturdayDeadliftFree 7-Fit Class at 10AM! Click Here To Register nowSundayLong Conditioning Strength E2MOM 105 Back Squats@60 – 70% Conditioning AMRAP 1216 Alternating Single Arm Devil’s Press (50/35) (Fx:...Read More

Strength EMOM 101 Hang Squat Snatch (↑) Conditioning E2MOM 201: 500/450m Row (Fx: 450/400)2: RestRead More

Strength E2MOM 161: 5 Bench Press (↑)2: 5 Pendlay Rows (↑) Conditioning 4 Rounds200m Run10 Burpees20 Box Jump (24/20) (Rx+: 30/24)Read More

Open WOD 21.3 and 21.4! Last one for the year! 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...Read More

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