Wednesday, December 31, 2014

Wed 31st – 5:30am, 6:30am, noon, 4:30pm (those of you who convinced me to add this better show up!

Thurs 1st – noon and 4:30pm

Friday full schedule back in effect and onward.

Today is the LAST day to sign up for Nutrition challenge before price increases from $55 to $65 (we extended this price point for 10 days). We will also have a company coming to do body composition testing for $50 ($90 for a before and after) – more details coming soon!

https://ballstoncrossfit.com/january-7-nutrition-challenge-seminar-and-kick-off/

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Fitness:
Split Jerk, 5×3 (A)
Performance:
Split Jerk, 5×1 (ME)

Fitness & performance:
4 rounds, 1 minute stations:
Kettlebell ground to overhead, 24/16
Ring dips
Air squat to box-jump, 24/20