Friday, January 9, 2015

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.
============================================================
Fitness:
Clean technique, then 10×1 (A)
Performance:
Hang (low) clean to clean, find a heavy single
Fitness & performance:
10 rounds for total time:
5 power cleans, 75% of weight used in strength
25 double unders
*Rest 30 seconds after each round then repeat.