Looking to improve your kipping pull-up? Butterfly pull-up? Muscle-up? Kipping HSPU? Join Coach Tucker for a fun skills class from 1:15-2:15pm this Saturday, October 10th at BALLSTON CROSSFIT! ================================================================================================== Partner Wod: Buy In: 200 double Unders 5 Rounds: 15 T2B 15 Deadlifts 225/155 15 Box Jumps 30/24 Cash out: 200 Double Unders FX: 155/105, 24/20, 100 double...Read More

***Free class tonight at 6:30 pm. Bring your friends (no CF experience required)!*** Looking to improve your kipping pull-up? Butterfly pull-up? Muscle-up? Kipping HSPU? Join Coach Tucker for a fun skills class from 1:15-2:15pm this Saturday, October 10th at BALLSTON CROSSFIT! ============================================================================================================== EMOM 10: 1 Power Snatch + 1 Low Hang Snatch(knee) + 1 OHS starting...Read More

Looking to improve your kipping pull-up? Butterfly pull-up? Muscle-up? Kipping HSPU? Join Coach Tucker for a fun skills class from 1:15-2:15pm this Saturday, October 10th at BALLSTON CROSSFIT! Congratulations to Deanna and David Weise for tying the knot this weekend. No storm could keep this beautiful couple apart. Congratulate Deanna when she returns and get her...Read More

Yoga at Ballston CrossFit is cancelled today b/c no instructors were available, we’ll be back up and running next week with Jenna! ============================================= Black and Red Barbell meets at 9 am. Open gym from 0900-1100, at CFR7. ====================================================Read More

Party Today!!!! Click here for info! ====================================================================================================================================================== 10 Rounds of: :30 seconds on Max Effort Row then 5 Hand Release Push-Ups :45 rest, rest starts when row ends 10-9-8-7-6-5-4-3-2-1 and back up Back Squat (Rx135/95) **5 Toes 2 Bar after each round **20 minute cut offRead More

Getting ready for the weekend!!! Summer is coming to a close and what better way to take advantage of the weather than having a day of food, games and family from 1200-4:00 pm this Saturday, 10/3. Make sure you go to the “Seven Up” facebook page/event if you’re attending and bringing goodies.  Hey, did you know...Read More

Getting ready for the weekend!!! Summer is coming to a close and what better way to take advantage of the weather than having a day of food, games and family from 1200-4:00 pm this Saturday, 10/3. Make sure you go to the “Seven Up” facebook page/event if you’re attending and bringing goodies. The weather this week may...Read More

Getting ready for the weekend!!! Summer is coming to a close and what better way to take advantage of the weather than having a day of food, games and family from 1200-4:00 pm this Saturday, 10/3. Make sure you go to the “Seven Up” facebook page/event if you’re attending and bringing goodies. ================================================================================================== Technique: power cleans...Read More

***Free class tonight at 6:30 pm. Bring your friends (no CF experience required)!*** ================================================================================================== Front Squats 5 x 5 @ 65% w/ pause above parallel *athletes will squat to full deph and on way up pause just above parallel for 2 second count hold and EXPLODE up.  4 Rounds of: 8 Burpees 10 Front Rack alternating...Read More

***Free class tonight at 7:45 pm. Bring your friends (no CF experience required)!*** ==================================================================================================================== 4 Rounds of: 15 Dynamic Push-Ups @ 4″/2″, Fx: Hand release push-ups 15 Deadlifts 225/155, Fx:185/135) 30 Wallballs* (Rx:20/14) Cash out:150 Double Under(Rx) or 40 attempts and then 60 single(Fx) *3 burpee penalty each time you break up the set of...Read More