Tuesday, December 20, 2016


Tuesday, December 20, 2016

Holiday/New Year Schedule adjustment effective Friday December 23-Monday, January 2, 2017
*No Yoga
Friday Evenings 5:30 pm only
Mon, Tues, Wed: No 7:30 pm
Sunday, January 1, 2017 TBD

Please view Zen Planner: Members are welcome to train at BCF : view schedule http://ballstoncrossfit.com/schedule/


Hey Route 7 community. In the event of inclement weather, specifically unsafe roadway conditions and severe weather. You can always check for updated closings or schedule changes via the WOD post, Facebook page, 7up page and Zen Planner. Please refresh periodically as changes may take place at any time. We will do all we can to stay on track of weather and school closings and make the best decision with your safety being paramount.  All CFR7 members are able to train at BCF in the event of our closing. BCF Schedule.


8 nights of Hanukkah

Partner Workout- One working one resting

8 rounds for time
8 power cleans 135/95 (fx 115/75)
8 burpee over bar
8 shoulder to overhead 135/95 (fx 115/75)
8 box jumps 24/20
8 handstand pushups (fx hand release pushups)
8 kettlebell swings 32/24 (fx 24/16)
8 toes to bar
8 thrusters 135/95 115/75(fx 115/75)