Ballston CrossFit » Friday, January 18, 2019

Friday, January 18, 2019

Friendly reminder – if you have reserved a WOD that is at capacity, please respect your fellow athletes and show up to workout. If you reserved but can no longer make it to the WOD, please cancel class at least 1 hour prior to start time so someone else can join the workout.

If you are on the wait list, check back in Zen Planner 59 minutes prior to class to see if you were bumped into the WOD.

If class is at capacity, we won’t be able to permit anyone else to join the WOD (unless there is a no-show).

Lastly, very simple to reserve classes on the Zen Planner app, download it if you don’t have it!


We are excited to start celebrating our most recent round of 5 year members at BCF!!

Bryan Eckle

How many days a week do you workout (and typically what time slot)?

3 to 4 (630am)

What is your favorite thing about BCF?

It is the most efficient workout available

What is your favorite movement/workout? Least favorite?

Most is rope climbs, least is pistols

What accomplishment are you most proud of (inside or outside the box)?

Founding and running my own technology consulting business that started as one and has grown to over 50 people

What is one goal you would like to accomplish in the next year?

Spending more time with family and friends

What advice can you provide to people new to the box?

Take it easy and do not get hurt.

Strength:

“EMOM 20
Min 1: 5 Bench Press
Min 2: 5 Pendlay Row
Min 3: 10 Push Ups
Min 4: 10 Ring Row
Min 5: Rest/Spotter

Weight on barbell should be same across. Add weight to push up if possible. Elevate feet on ring row if possible.

Conditioning: 

5 Rounds
1:30 Work/ :30 Rest
In work period: 10 Burpees followed by AMRAP Russian KB Swings (32/24) (Fx: 24/16)

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