Monday, December 10, 2018

Come donate some toys to a local charity for the Naughty or Nice toy drive!!! Bring a toy and get a workout in, sign up by following this link. Drop-off location for donations is found in the front entrance of the gym. Click register to participate, then search Ballston CrossFit! If you do not want to participate in the workout the box is still here for you to help! Feel free to drop a toy off anytime the gym is open!

Overview of week:
Monday: Naughty or Nice WOD
Tuesday: Handstand walk
Wednesday: 12 days of Christmas
Thursday: Deadlift
Friday: EMOM Max Slam Balls
Saturday: Front Squats
Sunday: E2MOM Push Press
Congrats to the beautiful bride Nikki!! She was joined in tropical paradise with friends she has met at BCF over the past 5 years! #BCFfriendshipmachine #friends4life #CrossFitBeauties

Strength:
E3MOM 18 min.
High Hang Snatch + Hang Snatch + Power Snatch
Conditioning:
Naughty
15-12-9
Power Snatch (95/65)
30 Double Unders
Thrusters (95/65)
30 Double Unders
Nice
15-12-9
Power Snatch (75/55)
30 Double Unders
Thrusters (75/55)
30 Double Unders

Finisher:
Accumulate a 4:00 V sit Hold