Ballston CrossFit » Monday, July 22, 2019

Monday, July 22, 2019

Schedule Update – Monday 7:30pm Boot Camp is CANCELLED this week.


Overview of the Week

WODs
Events
MondayDeadlifts
TuesdayFront SquatsCore Blast (6:45 pm)
Free Beginner CrossFit Class (7:45 pm)
WednesdayMidline Stability Gymnastics
ThursdayBack Squats
FridaySnatches
SaturdayClean & JerkFree Beginner CrossFit Class (12:00 noon)
Oly Weightlifting Seminar @ CFR7 (12-3 pm)
SundayCardio EMOMYoga (10:00 am)
Skills+Mobility (1:20 pm)

Congrats to the 3rd Annual BCF / CFR7 Scaled Competition Winners!

Strength:

Deadlift
Set 1: 3 @ 80-85%
Set 2: 3 @ 85-90%
Set 3: 3 @ 85-90%
Set 4: 3 @ 85-90%
Set 5: 3 @ 90-95%

Conditioning:

AMRAP 12
60 Double-Unders (Fx: 40 Double-Unders)
30 Russian Kettlebell Swings (32/24) (Fx: 24/16)
15 Handstand Push-Ups (Fx: 10 HSPU)

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