29
Dec
Tuesday, December 30, 2014
8:30pm WOD is cancelled tonight.
2 exciting events coming up. Be sure to sign up ASAP! We’ve extended the $55 pricing on Nutrition Challenge through Jan 1 – Merry Christmas (now sign up!)!
2015 Nutrition Challenge:
https://ballstoncrossfit.com/january-7-nutrition-challenge-seminar-and-kick-off/
Ladies, self defense class at BCF:
https://ballstoncrossfit.com/january-10th-womens-self-defense-class/
Holiday schedule for Wednesday and Thursday will consist of:
Wed 31st – 5:30am, 6:30am, noon
Thurs 1st – noon and 4:30pm
Friday full schedule back in effect and onward.
=====================================================================
Fitness & performance:
In teams of two, AMRAP 30:
5 power cleans (Fx: 95/65; Rx: 135/95)
10 front squats (Fx: 95/65; Rx: 135/95)
15 double unders
*Partners alternate work every minute.
In teams of two, AMRAP 30:
5 power cleans (Fx: 95/65; Rx: 135/95)
10 front squats (Fx: 95/65; Rx: 135/95)
15 double unders
*Partners alternate work every minute.