Monday, January 5, 2014

Please RESERVE classes tonight, the box will get busy in January and we’ll be enforcing the class cap sizes. If you don’t have the app, click here on your smartphone:  http://ballstoncrossfit.zenplanner.com
Referral program drawing: At the beginning of the 6:30pm WOD on Wednesday we’ll be having a drawing for all athletes who referred a friend in December! Prizes include a free month of membership at BCF! The following athletes referred a friend in December:

2015 B&R BARBELL CLUB: Our olympic weightlifting program (B&R Barbell Club) has grown significantly in the last 2 years. Now, and in partnership with CrossFit Route 7, we have some changes to the program. Pricing, schedule and details are listed here: https://ballstoncrossfit.com/barbell-club/   Note – For the next few weeks, we have some additional discounts (20-30% off B&R Membership) for BCF members who want to add a B&R Barbell Club package to their CF membership.
Last chance to sign up for the following events:
Nutrition challenge kicks off Jan 7: https://ballstoncrossfit.com/january-7-nutrition-challenge-seminar-and-kick-off/
Women’s Self Defense Jan 10: https://ballstoncrossfit.com/january-10th-womens-self-defense-class/
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Fitness:
Push Press, 5×2 (A)
4 rounds, 1 minute stations:
Pull-ups (kipping permitted)
Push Ups
Weighted sit-ups (15/10)
Box-jumps (24/20)
 
Performance:
Push Press, 5×2 (ME)
4 rounds, 1 minute stations:
Strict pull-ups
Ring push-ups
Weighted sit-ups (25/15)
Box-jumps (32/26)