BCF Bring a Friend Day!
Do you have a buddy that you’ve been trying to convince to check out Ballston CrossFit? We are here to help steer them in the right direction.
Wednesday, June 23, will be Bring a Friend Day at BCF! Help grow the BCF community by bringing a pal to try out a WOD at any of our normal class times for FREE.
If they decide to sign up for a Foundations Course, it will be discounted to $124 from its normal price of $149!!!
Click HERE for more information and please RSVP!
| Weekly Overview | Events/Classes | |
| Monday | Upper Body Strength | |
| Tuesday | Hang Squat Cleans | Core Blast 6:45pm!!! Free Beginner CrossFit – 6:45pm REGISTER |
| Wednesday | BCF Bring a Friend Day!! | |
| Thursday | Back Squats | |
| Friday | Conditioning | |
| Saturday | Deadlifts | Skills Class at 1:15pm: Rope Climbs |
| Sunday | Strict Press | Yoga – 10:00am |
Strength:
E2MOM 18
1: 5 Each Arm Tempo Dumbbell Bench Press (30×3)
2: 5 Each Arm Tempo Dumbbell Bent Over Row (30×3)
3: 10 Dumbbell Pull Overs
Conditioning:
AMRAP 12
3 Rope Climbs (Fx: 2) (Rx+: 1 Legless + 2 Normal)
6 Power Snatches (155/105) (Fx: 115/80) (Rx+: 185/125)
9 Box Jumps (30/24) (Fx: 24/20) (Rx+: 36/30)
