Monday, June 8, 2015

Class reservations are required for larger classes. It is very easy to reserve you WOD with the BCF app (ballstoncrossfit.zenplanner.com). If class is full tonight, you’ll have to wait until the next WOD to join in.
Nutrition Seminar this Thursday with Coach Sarah at CrossFit Route 7! We won’t have another one for several months, so we encourage you to attend this FREE seminar!
https://ballstoncrossfit.com/thursday-june-11-2015-630pm-nutrition-seminar-with-coach-sarah-at-cfr7/
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Technique: muscle ups
EMOTM 16:
Odds: 3 muscle ups*
Evens: 4 strict handstand pushups**
*If athletes don’t have muscle ups, they should do pull-ups
**If athletes can’t do strict, they can work on their kipping HSPU
Fitness & performance:
AMRAP 10:
10 burpees
20 front rack barbell lunges (in place), 45/35
30 double unders