Thursday, May 26, 2016

Bring a friend to any WOD ALL DAY for FREE! Give your friend and family the chance to see how we do things at Ballston CrossFit.  Join us for a short but sweet WOD, all exercises are scalable to your ability level.
A 21 Gun Salute is the Nation’s highest display of honor, appropriately reserved for our Fallen troops on Memorial Day. This WOD intends to replicate this, to honor our Nation’s’ Warriors, past, present and future. The 21- minute workout and 21 repetitions signify a 21-gun salute, with an exercise for each of the five Branches of the Military. About RWB and 21 Guns Wod

The WOD – 21 Guns
21 minute As many rounds as possible (AMRAP)
400 meter run*
21 pushups
21 box jump (24”/20”)
15 burpees
9 Pull-ups
* Adaptive or modified exercises can be used. Local Functional Fitness Coaches can asses your ability level and provide these modifications.
For the main event at 6:30 pm hosted by RWB visit our FB event page: https://www.facebook.com/events/629428090539065/