Ballston CrossFit » Tuesday, November 25, 2014
Best CF gym in Arlington | Call Us:703-688-2238

Tuesday, November 25, 2014

Thanksgiving Week Schedule Below.  Please make sure to reserve classes.  Please and Thank You!!!

Monday & Tuesday:  Regular Schedule
Wednesday: 5:30am, 6:30am, 9:30am (this will only be held if at LEAST 5 people register), 12pm, 4:30pm, 5:30pm, 6:30pm, 7:30pm Barbell Club
Thursday: 9am WOD
Friday: 10am and 11am WOD
Saturday: 10am11am
Sunday: Regular WOD Schedule (but yoga is cancelled)
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Fitness & performance:
EMOTM 12:

  • 3 presses, 80% of 1RM (minute 1-6)
  • 2 presses, 85% of 1RM (minute 7-10)
  • 1 presses, 90% of 1RM (minute 11-12)

Fitness:
4 rounds, 1 minute stations:
Hang cleans, 95/65
Weighted sit-ups, 25/15
Pushups
Walking lunges with 25/15lb plate

Performance:
4 rounds, 1 minute stations:

 

  • Hang cleans, 115/80
  • Weighted sit-ups, 25/15
  • Hand off ground pushups
  • Walking lunges with 45/25lb plate
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