Ballston CrossFit » Monday, January 13, 2020

Monday, January 13, 2020

WODs
Events
MondayFront SquatFREE ART Soft Tissue Treatment from Full Motion Life & Sport (5:15 – 6:45pm)
TuesdayPower SnatchesSkills Class (5:45pm)
Core Blast (6:45pm)
Free Beginner CrossFit Class (6:30 pm) REGISTER HERE
WednesdayCore StrengthFREE WORKSHOP – Simple Nutrition Strategies For Fat Loss, Energy and, Performance (7:30 PM)
Thursday“Man Test”
FridayDeadlift
SaturdayBench Press + Pendlay RowFree CrossFit for Runners Powered by Ballston CrossFit & Potomac River Runners (8:45 – 10:00am)
Free Beginner CrossFit Class (12:00 pm) REGISTER HERE
SundayJerk Dip HoldsYoga (10:00 am)

Strength:

E3MOM 15
Front Squat
1: [email protected]%
2: [email protected]%
3: [email protected]%
4: [email protected]%+
5: [email protected]%++

Conditioning:

2 Rounds
Work 2:00/Rest 0:30
1: Max Calorie Row
2: Max Calorie Ski Erg
3: 30 Goblet Squats (32/24) (Fx: 24/16)
4: 400m Run
5: Rest

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