Wednesday, July 6, 2016

IMPORTANT MESSAGE regarding PARKING: 
AVA Ballston has alerted us that some BCF members are using their Friend of a Friend parking spaces, particularly during the 4:30pm-6:30pm WODs.  These spaces are for visitors/guests of AVA Ballston residents only. Please note that if you are found to be parking there and then heading into BCF to workout, you may be towed.  
 
============================================================================
Strength Days:
Wednesday: Cleans and Front Squat
Thursday: Push Press
Friday: Snatch
Saturday: Deadlift
============================================================================
Clean
6×3
*Working Sets start at 70%
 
Front Squat
3 x 10 (A)
*Superset with GHD sit ups, V ups or Abmat sit ups.