Ballston CrossFit » Thursday, January 8, 2015
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Thursday, January 8, 2015

2015 B&R BARBELL CLUB: Our olympic weightlifting program (B&R Barbell Club) has grown significantly in the last 2 years. Now, and in partnership with CrossFit Route 7, we have some changes to the program. Pricing, schedule and details are listed here: http://ballstoncrossfit.com/barbell-club/   Note – For the next few weeks, we have some additional discounts (20-30% off B&R Membership) for BCF members who want to add a B&R Barbell Club package to their CF membership.

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The WOD below is our benchmark WOD for our 2015 Nutrition Challenge. We will be re-testing Feb 5th at the end of the challenge.

Fitness & performance:

“2015 Nutter Chipper”
  • 20 air squats
  • 15 power snatches (Rx: 115/75; Fx: 95/65)
  • 20 burpees
  • 15 power cleans (Rx: 115/75; Fx: 95/65)
  • 20 sit-ups
  • 15 overhead squats (Rx: 115/75; Fx: 95/65)
  • 20 pull-ups
  • 15 push jerks (Rx: 115/75; Fx: 95/65)
  • 20 push-ups
  • 15 deadlifts (Rx: 115/75; Fx: 95/65)

Finisher: Back squat, 1×20

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