Monday, November 10, 2014

For Veterans Day (Tuesday) we will be partnering up with Team RWB to do the “Armistice WOD” all day.   Click here for details and registration.
Remember to reserve classes, click on this link if you don’t have the app downloaded:  http://ballstoncrossfit.zenplanner.com
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Fitness & performance:
EMOTM 12:
3 back squats, 75% of 1RM (minute 1-6)
2 back squats, 80% of 1RM (minute 7-10)
1 back squat, 85% of 1RM (minute 11-12)
 
Fitness:
4 rounds, 1 minute stations:

• Ring dips (red band permitted)
• Overhead walking lunges, 25/15
• Strict Pull ups (red band permitted)
• Burpees onto 45lb plate

Performance:
4 rounds, 1 minute stations:

• Ring dips
• Overhead walking lunges, 45/25
• Strict pull ups
• Burpees onto 45lb plate