Monday, April 23, 2018

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. Tuesday, April 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!!!
Show up between 5:15pm-6:45pm to receive free ART soft tissue treatment from our friends at Full Motion Life & Sport! If you have any tweaks or tightness, they can fix you up!
Overview of week:
Monday: Back Squat
Tuesday: Strict Press/Bring a Friend Day!!
Wednesday: Gymnastic Skill/Strength
Thursday: Clean and Jerk Complex
Friday: Gymnastic Skill
Saturday: Deadlift
Sunday: Turkish Get-ups and Farmers Carry
CONGRATULATIONS to all of the BCF athletes that competed at Festivus this past weekend!!!

Strength:
Back Squat: Every 2:00 for 20:00
2 @ 80%-85% or 2RM
Conditioning:
AMRAP 10:
5 Right Arm Single Arm DB Overhead Squat (50/35)
10 Chest to Bar Pull Ups
5 Left Arm Single Arm DB Overhead Squat (50/35)
10 Chest to Bar Pull Ups
6 Right Arm Single Arm DB Overhead Squat (50/35)
12 Chest to Bar Pull Ups
6 Left Arm Single Arm DB Overhead Squat (50/35)
12 Chest to Bar Pull Ups
7 Right Arm Single Arm DB Overhead Squat (50/35)
14 Chest to Bar Pull Ups
7 Left Arm Single Arm DB Overhead Squat (50/35)
14 Chest to Bar Pull Ups
Continue increasing rep scheme until 10 minutes
FX: 35/20, Pull Ups