Saturday, October 20, 2018

Free Beginner CrossFit Class at 12:00PM. Anyone interested in trying out a CrossFit class is welcome to come check out what BCF has to offer!!
Do you have a buddy that you’ve been trying to convince to check out Ballston CrossFit? We are here to help steer them in the right direction. Wednesday, October 24 will be Bring a Friend Day at BCF!! Help grow the BCF community by bringing a pal to try out a WOD at any of our normal class times for FREE. If they decide to sign up for a Foundations Course it will be discounted to $99 from its normal price of $149!!!

Strength:
Deadlift
5×3@80-85% (A)
Conditioning:
3 Rounds
200 meter Sprint
20 Dumbbell Snatches (50/35) (Fx: 35/20)
20 Box Jumps (24/20)
Rest 2:00
Score is for Total time
Rx+ (70/50)