Ballston CrossFit » Friday, April 18, 2014
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Friday, April 18, 2014

If you missed the WOD post yesterday, please read it.

Easter Sunday schedule update: 5:30pm WOD is only WOD.

On Monday, April 21st at 6:15 PM, Chiro Dr. Dan Alcorn (a licensed physical therapist and CrossFit Level 1 Trainer) will be providing a 30 minute squat mobility seminar that is free to all members. The seminar will address mobility techniques from the thoracic spine down to the foot/ankle and is a great opportunity to get some professional advice about any mobility deficits that limit the quality of your squat. The 5:30pm & 6:30pm WOD’s will be condensed by 15 min each to accommodate this mobility seminar.

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Fitness & Performance:
21-15-9:

  • Front squats
  • Ring dips

Rest exactly 90 seconds
Then, 15-12-9:

  • Front squats
  • Ring dips

Rest exactly 60 seconds
Then, 12-9-6:

  • Front squats
  • Ring dips

Fitness weight: 95/65. Performance weight: 115/80.

 

Finisher: Turkish get-ups or goat work

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