Monday, November 9, 2015

Please RESERVE classes for Monday evening!
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Bring a friend to WOD on Wed (November 11) for Veterans Day WOD Armistice! We are asking all members to bring one (or more) friends with you for a fun WOD in support of our Veterans! No CrossFit experience is needed.
https://ballstoncrossfit.com/november-11-bring-a-friend-to-wod-day-and-team-rwb-veterans-day-wod/
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This Saturday – 4th Annual BCF vs. CFR7 Throwdown, 6-9pm then out for drinks. Come support our competitors and meet some new friends!  https://www.facebook.com/events/180727718929063/
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Rope Climbs and Technique – WEAR TALL SOCKS OR SWEATPANTS or bring $10 to buy some tall socks
Rx: 4 sets of 1 legless + 2 Rope climbs
FX: 6 x 2 rope Climbs (or rope climbing technique)
16 Minutes Total time, Not for time
 
6 Rounds for time:
6 Ring dips, Fx: push-ups
8 Burpees to 4″ plate (full hips/knees extended)
10 Deadlifts 185/125, Fx 135/95
 
 
Finisher: skin the cats