Ballston CrossFit » Monday, December 12, 2016
Best CF gym in Arlington | Call Us:703-688-2238

Monday, December 12, 2016

Tuesday, Dec 13th: Core Blast! 6:40pm. 30 mins of Core Work. Use your membership or drop in for $10.

Tuesday, Dec 13th: FREE CrossFit Intro Class at 6:30pm. Email: Info@ballstoncrossfit.com to join!

Wednesday, Dec 14th: 12 Days of Christmas WOD! Details Here

Wednesday, Dec 14th: Ballston CrossFit Christmas Party! 8pm at World of Beer with Secret Santa gift exchange if you signed up: EKinkel@gmail.com. Event details Here

Thursday, Dec 15th: Core Blast! 7:40pm. 30 mins of Core Work. Use your membership or drop in for $10.

Saturday, Dec 17th: FREE CrossFit Intro Class at Noon. Email: Info@ballstoncrossfit.com to join!

Sunday, Dec 18th: 10am Yoga! Use your membership or drop in for $10.

Sunday, Dec 18th: Skills Class! 12:30pm. Use your membership to join. This Weeks Skill: 1. Kipping toes to bar 2. Handstand walks (handstand walk skill will have a finisher to work weight shifting and shoulder strength/stability)

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Strength/Skill Schedule This Week

Monday: Back Squat
Tuesday: Clean and Jerk
Wednesday: 12 Days of Christmas WOD
Thursday: Bench Press
Friday: Overhead Squat
Saturday: Snatch
Sunday: Muscle Up

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Back Squat:
5 x 2 (A)
*Working sets between 80-90%

4 rounds:
200m run
15 HR Push Ups Fx: Push-ups
20 Kettlebell Swings* 32/24 Fx: 24/16
25 Sit ups
*immediate 5 burpee penalty if you put KB down or stop in the hang position

Finisher:
EMOM 5
6-8 C2B Pull Ups
Fx: 6-8

 

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