Tuesday June 6, 2017

We are raising money to help buy a well and help end water scarcity in Liberia! Ballston CrossFit has agreed to match 100% of all donations towards The Last Well foundraiser in hopes to reach our $3,000 Goal. If we reach $3,000 by June 16, BCF will also purchase a new water fountain system with quick fill water bottle station. So far we have raised $1,134 (including a $500 match from BCF) in just 5 short days. We can reach our goal if we all chip in and spread the word!
https://fundraise.thelastwell.org/fundraise?fcid=1004992
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Free Class at 6:30 with Coach Rob! A great chance to attend your first CrossFit class for beginners
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Hang Power Clean:
*12 Minutes to Find a Heavy double
then: 3 x 3 at 90% of double
20:00

6 Rounds for Time:
10 Pull Ups
10 Push Press 115/80, Fx: 95/65
12:00 Cap