Friday, May 22, 2015

For Memorial Day this coming Monday (5/25) we will be running one session for the traditional “Murph” WOD!
10AM its going down! Come honor those who have paid the ultimate sacrifice for our freedom and way of life. Coaches will be joining in as well.
https://ballstoncrossfit.com/schedule/
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Fitness & performance:
Kipping pull up technique
*Check out: https://youtu.be/FHoKDa8dKI4
Fitness & performance:
“21 Guns”
AMRAP 21:
400m run
21 pushups
21 box jumps
15 burpees
9 pullups
*Run can be subbed for 500m row.