28
Dec
Monday, December 29, 2014
Regular schedule Monday and Tuesday (except we have cancelled the 8:30pm WOD Mon & Tues). Tucker and Jake will be hosting a meeting at 9:30pm to discuss the 2015 B&R Barbell Olympic weightlifting program at BCF and CFR7. Feel free to join if interested and we’ll be posting more info later this week.
Holiday schedule for Wednesday and Thursday will consist of:
Wed 31st – 5:30am, 6:30am, noon
Thurs 1st – noon and 4:30pm
Friday full schedule back in effect and onward.
2 exciting events coming up. Be sure to sign up ASAP! We’ve extended the $55 pricing on Nutrition Challenge through Jan 1 – Merry Christmas (now sign up!)!
2015 Nutrition Challenge:
https://ballstoncrossfit.com/january-7-nutrition-challenge-seminar-and-kick-off/
Ladies, self defense class at BCF:
https://ballstoncrossfit.com/january-10th-womens-self-defense-class/
2015 Nutrition Challenge:
https://ballstoncrossfit.com/january-7-nutrition-challenge-seminar-and-kick-off/
Ladies, self defense class at BCF:
https://ballstoncrossfit.com/january-10th-womens-self-defense-class/
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Fitness:
Push press, 5×5 (A)
Push press, 5×5 (A)
Performance:
Push press, 5×5 (ME)
Push press, 5×5 (ME)
Fitness:
10-8-6-4-2:
Pull-ups
Ring-dips
Overhead squat, 95/65
10-8-6-4-2:
Pull-ups
Ring-dips
Overhead squat, 95/65
Performance:
10-8-6-4-2:
Muscle ups
Overhead squat, 135/95
10-8-6-4-2:
Muscle ups
Overhead squat, 135/95