Ballston CrossFit » Monday, December 26, 2016

Monday, December 26, 2016

Tuesday: Core Blast! 5:40pm. 30 mins of Core Work. Use your membership or drop in for $10.

Tuesday: FREE CrossFit Intro Class at 6:30pm. Email: [email protected] to join!

Thursday: Core Blast! 6:40pm. 30 mins of Core Work. Use your membership or drop in for $10.

Saturday: FREE CrossFit Intro Class at Noon. Email: [email protected] to join!


Holiday Schedule Updates: or check the Schedule Here

Monday, Dec. 26
WOD: 10am
Open Gym: 11am – 12:30pm
WOD: 5:30pm

Tuesday, Dec. 27 – Thursday, Dec 29
Normal schedule EXCEPT 8:30pm WOD CANCELLED

Friday, Dec. 30
Normal Schedule

Saturday, Dec. 31
WOD: 9am
WOD: 10am
WOD: 11am
Open Gym: 12pm – 2:20pm
Free Intro Class: Noon

Sunday, Jan. 1
WOD: 5:30pm


Strength/Skill Schedule This Week

Monday: Back Squat
Tuesday: KB/DB Strict Press, Elevated Ring Rows and Barbell Glute Bridges
Wednesday: Snatch
Thursday: Front Squat
Friday: Handstand Walks
Saturday: New Year Partner WOD
Sunday: Bench Press


EMOM 14:
ODD: 3 Back Squats (A: ~85% of 1 RM)
Even: 6-8 Strict Pull Ups

3 Rounds for time:
15 Ring Dips (Rx+ use muscle up rings)
20 KBS 24/16
25 WBS 20/14    11″/10″, Fx: 10″/9″

Rx+: 32/24Kg

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