Ballston CrossFit » Monday, January 18, 2016
Best CF gym in Arlington | Call Us:703-688-2238

Monday, January 18, 2016

Happy Martin Luther King Day – we’ll be adding 10am Open gym if you aren’t working!

The ultimate measure of a man is not where he stands in moments of comfort and convenience, but where he stands at times of challenge and controversy.
Faith is taking the first step even when you don’t see the whole staircase.
Life’s most persistent and urgent question is, ‘What are you doing for others?
Love is the only force capable of transforming an enemy into friend.
Darkness cannot drive out darkness; only light can do that. Hate cannot drive out hate; only love can do that.
If you can’t fly then run, if you can’t run then walk, if you can’t walk then crawl, but whatever you do you have to keep moving forward.
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Reminder: We now have Monday Boot Camp at 7:30pm!

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Core Blast Update: After a trial run of Core Blast counting as half a class, we have decided to count Core Blast as a single class each time you attend.

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Back Squat
5 x 5  A @ 75%-80%

 

For Time:
20 OHS 115/80, FX 95/65
10 HSPU (RX men to 4″ deficit. women FX to 1 ABMAT, all others to std height)
16 OHS 115/80, FX 95/65
8 HSPU
12 OHS 115/80, FX 95/65
6 HSPU
8 OHS 115/80, FX 95/65
4 HSPU
4 OHS 115/80, FX 95/65
2 HSPU

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