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

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