Ballston CrossFit » Friday, January 11, 2019

Friday, January 11, 2019

Reminder!! Tomorrow, Saturday the 12th. Power company will be shutting down the power at 8A.M and could be down for 12 hours! That being said… Dress warm and be prepared for the normal programming!

Coach Mike is relocating to Florida for a new opportunity, new lady and some fun in the sun! Come out tonight to wish him farewell! Mike’s last day coaching is Saturday, Jan 19th! He will be missed! #FITNESS!!!!

Click here for more information!!!

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Strength: 

500m Row Time Trial

Conditioning:

8 Rounds
10 Toes to Bar (Fx: 7 Toes to Bar)
10 American KB Swings (24/16) (Rx+: 32/24)
1 Rope Climbs (Rx+: Legless)

Finisher: 

10 Minutes of Mobility. Athletes choose muscle groups and coaches lead.

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