FYI – we will be doing the CF Total on Sat, so feel free to scale the CF Triathlon down (half the reps or just 1-2 rounds) if you want to focus on a big CF Total! ================================================================= Metcon: “CrossFit Triathalon” 3 rounds for time: Row 1000m 100 double unders Run 800m Note: we are doing...Read More

Strength: EMOTM 12: 2 power cleans *Choose a challenging weight   Metcon: 21-15-9: Hang power cleans, 115/80 Pull-ups 10 min cap – move fast! Finisher: Ab finisherRead More

Strength: Snatch, 10×1 (A)     Metcon: EMOTM 12: Power snatch to overhead squat, 80% of weight used in strength *With remainder of minute, complete as many over the bar burpees as possible. Score is total over the bar burpess.Read More

Strength: Front squat, 7×3 (A) Metcon: Tabata intervals of: Kettlebell swings, 24/16 Toes to bars KB Goblet squats, 24/16 Push-upsRead More

Thanks everyone for the great Yelp review posts over the past week! At the end of the 6:30am WOD, we’ll have a drawing to see who wins the free CFR7 t-shirts or socks: Bridgette, Tom S, Erika, Brie, Dale, Tracey, Erin B, Eric R. We will do the final drawing next Monday for people who...Read More

Happy Easter – Jesus has risen!  Luke 24, 6-7: He is not here; he has risen! Remember how he told you, while he was still with you in Galilee:  ‘The Son of Man must be delivered over to the hands of sinners, be crucified and on the third day be raised again.’ ” Reminder – please fill out the...Read More

WOD at 10am and Open Gym at 11am. Reminder – please fill out the annual BCF survey! This feedback is very helpful for us to improve our operations! Ballston CrossFit will be closed this Sunday for the Easter Holiday (CFR7 will have open gym from 9-11am if you’d like to hit a workout). ======================================================== Strength:...Read More

“For God so loved the world, that he gave his only Son, that whoever believes in him should not perish but have eternal life. For God did not send his Son into the world to condemn the world, but in order that the world might be saved through him.” – John 3:16-17   Reminder –...Read More

Reminder – please fill out our first annual CFR7 survey (you should have received an email on Friday)! This feedback is very helpful for us to improve our operations! ======================================================== Strength: Back squat, 5×5 (A)   Metcon: “Death by Wallball Shots” With a continuously running clock perform 2 wallball shots in the first minute, 4 wallball shots...Read More

Reminder – please fill out our first annual CFR7 survey (you should have received an email on Friday)! This feedback is very helpful for us to improve our operations! ======================================================== Strength: Push press, 5×5 (A)   Metcon: 5-4-3-2-1: Power clean, 155/105 Rope climb *Complete 5 burpees every minute.  Read More