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)