Tuesday, January 6, 2015

We will be running our regular WOD schedule today – come WOD with us (we are not afraid of a little snow)!
2015 B&R BARBELL CLUB: Our olympic weightlifting program (B&R Barbell Club) has grown significantly in the last 2 years. Now, and in partnership with CrossFit Route 7, we have some changes to the program. Pricing, schedule and details are listed here: https://ballstoncrossfit.com/barbell-club/   Note – For the next few weeks, we have some additional discounts (20-30% off B&R Membership) for BCF members who want to add a B&R Barbell Club package to their CF membership.
Last chance to sign up for the following events:
Nutrition challenge kicks off Jan 7: https://ballstoncrossfit.com/january-7-nutrition-challenge-seminar-and-kick-off/
Women’s Self Defense Jan 10: https://ballstoncrossfit.com/january-10th-womens-self-defense-class/
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Fitness:
Front squat, 5×5 (A)
Performance:
Front squat, 10×3 (75-80%)
Fitness & performance:
AMRAP 15:
5 deadlifts (Fx: 155/105; Rx: 185/120)
10 bastards
15 double unders