Saturday, January 10, 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.
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Fitness:
Thruster, 7×2 (A)
Performance:
Heavy thruster, find a heavy double
Fitness & performance:
5-4-3-2-1:
Thrusters, 85% of weight used in strength
Rope climbs
*50 double unders after each round.