23
Dec
Wednesday, December 24, 2014
Christmas and NYE schedule over the next 2 weeks. Please RESERVE classes and if they fill up 48 hours in advance, I’ll add another. If you wait until the last minute and classes fill up, I won’t be able to add a class. So RESERVE CLASSES! Click on link from smart phone to create the app: http://ballstoncrossfit.zenplanner.com
Wed – 5:30 & 6:30am WOD and Wed noon WOD
Thurs – Merry Christmas – we’re closed!
Fri – 10am WOD (I’ll add one at 11am if the 10am fills up)
Sat – 10am & 11am WOD, 12pm Open Gym
Sun – 11am WOD
NYE week:
Mon 29th – full schedule but no 8:30pm WOD
Tues 30th – full schedule but no 8:30pm WOD
Wed 31st – 5:30am, 6:30am & noon WOD
Thurs 1st – 12pm & 4:30pm WOD (reserve in advance if you want me to add another)
Full schedule on Friday and moving forward.
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Fitness & performance:
Kipping pull-up technique
10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1
Thruster Fx: 95/65 Rx: 115/80
*After each round of thrusters, complete 4x10m shuttle sprint (hand touch line)
Finisher: Ab work