Ballston CrossFit » Sunday, January 8, 2017
Best CF gym in Arlington | Call Us:703-688-2238

Sunday, January 8, 2017

Sunday: Yoga @10am is free for members and only $10 for drop ins

Sunday: Skills class at 12:15pm, going over muscle ups and handstand walks

Sunday, Jan 8th – Nutrition Workshop @ 1PM – PLEASE NOTE: THE HEAT WILL NOT BE RUNNING AND IT WILL BE COLD, PLEASE DRESS APPROPRIATELY!

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THIS TUESDAY AND WEDNESDAY! Jan 10 and 11

       Bring a friend with you to a WOD next Tuesday or Wednesday to workout with our awesome community. No CrossFit experience needed. All WODs will be modified so you can train with buddy.
 
       Take a picture at the end of every WOD and post it to our Facebook page to show the world you’re in it for fitness. Also, if your friend wants to join Ballston CrossFit they will save $25 on the following weeks Foundations Course. Normally $149 but will be $124 for your friend you brought.
This is to also help launch our new 2017 Referral program!

We have revised our referral program and we want to offer you the opportunity to give your friends or family members a deal when they join BCF!

As a member of the BCF community, you have the opportunity to gift $50-75 towards any friends or family members first month of training. And guess what… as a huge thank you from us, if they join, you will also get $50-75 towards your next month of training!

Here is how it works:

If you have a friend who is interested in joining CrossFit, simply email their phone number and email address to info@ballstoncrossfit.com with “Referral” in the subject line. Of course, you can tell them about the community, your fitness story and why CrossFit is awesome. We will tell them about the free classes, foundations, what to expect, etc.

After they complete foundations, if they elect to sign up for a 6 or 12-month membership then they will get $75 off their first month and you will get $75 off your next month as well. If they sign up for a 3 month membership, then you will both receive $50 off. It’s that easy (and simple)!

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Strength

Split Jerk (from Rack)
Find a Heavy Single

Conditioning

For Time:
30 Goblet Squats 24/16
10 KB Snatches (L) 24/16
10 KB Snatches (R) 24/16
60 M Shuttle
20 Goblet Squats 24/1610
KB Snatches (L) 24/16
10 KB Snatches (R) 24/16
60 M Shuttle
10 Goblet Squats 24/16
10 KB Snatches (L) 24/16
10 KB Snatches (R) 24/16
60 M Shuttle

Finisher

Shoulder Mobility:
*Lacrosse ball Traps/ pecs
*Banded Bully Stretch

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