Wednesday, September 9, 2015

Boot camp is now offered Wed & Thurs at 6:30pm. Going forward, these Boot Camps will offer different programming so you can workout at both of them if desired. Boot Camp class counts as one of your WODs if you are on a Gold membership.
Competition WOD on Saturday at CFR7! Come challenge yourself with tough WODs working out with great athletes!  https://ballstoncrossfit.com/competitors/
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Skill: 3 min max handstand walk (accumulate distance)
Technique: Split Jerk
Split Jerk:
1-1-1-1-1-1-1 (ME)