Friday, December 4, 2015

Dec 5th-Saturday, 3-5:30pm: 2.5 hour in-depth self defense seminar for men and women

https://ballstoncrossfit.com/dec-5th-saturday-3-530pm-self-defense-seminar-wnova-self-defense/
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We are offering our final Foundations class of the year for only $99 – let your friends know! It starts on Tuesday, December 8th!

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3 Front Squats + 2 S2OH
5 sets of 1 complex (ME)
(From the rack)

100 Overhead Squats (95/65, 75/55)
*every time you stop, 10 toes to bar