Ballston CrossFit » Monday, May 4, 2015
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Monday, May 4, 2015

Dr. Bill Kempe will be giving a seminar on hip mobility from 6:15-6:45. The 5:30pm WOD will run from 5:30-6:15 and the 6:30pm WOD will start at 6:45pm

Right before the hip mobility seminar begins, we be having this month’s Referral Drawing at 6:15pm for our Loyalty Program Rewards. Thanks for much to Rory, Jen M and Shelese for the referrals in April!! Prizes will include: free month of membership, 1-hour personal training session with Tucker or Chris (your choice!) and a large bottle of Carlon’s Liquid Cod Liver Oil (lemon flavored of course)!

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Mobility:
Spend 15 minutes working on mobility

Fitness:
AMRAP 15:
5 Curtis Ps, 115/80
10 burpees
15 air squats

Performance:
AMRAP 15:
5 Curtis Ps, 135/95
10 burpees
15 air squat

Finisher:
3 rounds:
1 minute glute bridge
1 minute plank hold

 

1Timothy 4:8 for while bodily training is of some value, godliness is of value in every way, as it holds promise for the present life and also for the life to come

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