Thursday, December 3, 2015

FREE Boot Camp & Yoga TONIGHT from 6:30-8:00pm. Invite your friends and get ready to sweat (6:30 & 7:30pm WOD are cancelled)!
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We are offering our final Foundations class of the year for only $99 – let your friends know! It starts on Tuesday, December 8th!

 
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Dec 5th-Saturday, 3-5:30pm: 2.5 hour in-depth self defense seminar for men and women

https://ballstoncrossfit.com/dec-5th-saturday-3-530pm-self-defense-seminar-wnova-self-defense/
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Bar Muscle Up Technique/progressions RX: 5-4-3-2-1
BCF conditioning:
15 min AMRAP with a partner (both can work at the same time):
30 KB SDHP (24/16)
30 burpees over your partner who is holding a forearm plank
30 KB Goblet Squats (24/16)
200m suitcase carry