Ballston CrossFit » Saturday, June 7, 2014
Best CF gym in Arlington | Call Us:703-688-2238

Saturday, June 7, 2014

Free class at noon, bring your friends!

Intro to Olympic Weightlifting class starts this afternoon, there is space available. Great opportunity to break down olympic lifts for beginners ($12.50/class – does not count as one of your WODs):

http://ballstoncrossfit.com/intro-to-olympic-weighlifting-50-4-classes-in-june/

BCF Baseball game – June 21st! Click here to register.

LAST CALL — If any of the guys are interested in BCF shorts, you can place your order for them here. These are awesome WOD shorts and very durable!

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Fitness:
Power clean, 5×3 (A)

“Fran”
21-15-9

  • Thrusters, 95/65
  • Pull-ups

Performance:
Power clean, 10×1 (75-80% of full clean)

Fitness & performance:
“Heavy Fran”
15-12-9:

  • Thrusters, 135/95
  • Chest to bar pull ups

*Compare to 2/3/2013: Click here

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