Ballston CrossFit » Tuesday, September 16, 2014
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Tuesday, September 16, 2014

Spend your happy hour with Spark Yoga on Friday, September 26th @ 6 PM. Detox and strengthen with our Warm Vinyasa class: a vigorous flow that calms the mind, works the muscles, and burns calories. This class is complimentary to all BCF members. Please register by September 23rd and remember to BYOM!

Bring Your Gear:

  • Yoga Mat
  • Towel
  • Water Bottle

To register, click on the link below by Sept. 23. *Space is limited – please register ASAP.*

http://www.sparkyoga.com/workshops-events-details/2014/9/5/bcf-members-exchange

 

3rd Annual BCF vx. CFSA Throwdown!! Our top athletes will be competing against the top athletes from CFSA – mark your calendar to come cheer them on!!

https://www.facebook.com/events/640836602701432/?context=create&ref_dashboard_filter=upcoming&source=49

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Fitness:
Power snatch; overhead squat, 7×1.1 (A)
*Pause at the low hang for 3 seconds on power snatch.

Performance:
Snatch; overhead squat, 7×1.1 (70-75%)
*Pause at the low hang for 3 seconds on snatch.

Fitness & performance:
AMRAP 10:

  • 5 hang power snatches (Fx: 75/55; Rx: 95/65)
  • 5 air squats
  • 5 hang power snatches (Fx: 75/55; Rx: 95/65)
  • 10 air squats
  • 5 hang power snatches (Fx: 75/55; Rx: 95/65)
  • 15 air squats

*Continue to add five reps to the air squat reps until the ten minutes are complete. Hang power snatch reps stay static. Score is total reps

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