Wednesday, May 7, 2014

Friday night happy hour and farewell to Mark Matthews, 7pm at Carpool!  https://www.facebook.com/events/1443438689229480/?ref_dashboard_filter=upcoming
Reminder – nutrition seminar next Tues at 6:30pm:  https://ballstoncrossfit.com/tuesday-may-13-630pm-nutrition-seminar/
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Fitness:
Front squat, 5×5 (A)
Performance:
Front squat, 10×3 (80%)
 
Fitness & performance (20 min time cap, scale appropriately):
For time:

• 30 Handstand push-ups
• 40 Pull-ups
• 50 Kettlebell swings (24/16)
• 60 Sit-ups
• 70 Burpees

*Compare to 12/5/2013: https://www.facebook.com/ballstoncrossfit/photos/pb.294215720601971.-2207520000.1398700691./670173646339508/?type=3&theater