Friday, December 7, 2018

On December 10th come donate some toys to a local charity for the Naughty or Nice toy drive!!! Bring a toy and get a workout in, sign up by following this link. Drop-off location for donations is found in the front entrance of the gym. Click register to participate, then search Ballston CrossFit! If you do not want to participate in the workout the box is still here for you to help! Feel free to drop a toy off anytime the gym is open!

Strength: 
EMOM 20
Miniute 1: Max Handstand Walk (Fx: Bear Crawl) Games standard 
Minute 2: Max Rope Climbs
Minute 3: Max Ski Erg Calories
Minute 4: Max Ring Muscle Ups
Minute 5: Rest
Shorter athletes can you use a shorter box as long a knee is above the hip crease
Conditioning: 
4 Rounds
12/9 AAB Cals (Fx: 10/7)
10 Strict Press  (95/65) (Fx: 75/55)
100 Ft Farmers Walk (Heavy as Possible)
Rest 2:00 between Rounds