Tuesday, October 23, 2018

Free Beginner CrossFit Class at 7:45pm. Anyone interested in trying out a CrossFit class is welcome to come check out what BCF has to offer!!
Core Blast with Shauna at 6:45pm!
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: 
Back Squat
5 x 3 @ 85 – 90%
(or heavier than last week)
Conditioning: 
Row Primer
alternating with a partner row 100, 200, 300 meters each
Rowing Test
:30 work x :30 Rest x 4
RX+ 6 rounds
EVERY ROUND IS MAX EFFORT FOR METERS
Performed Correctly the first Round should be the highest Score
Record ALL 4 Scores in order
Finisher:
Skin the Cats
5 x 5
or goat work