Huge congrats to 2014 CrossFit Games CHAMPION Rich Froning!! Rich is an incredible athlete and even more incredible man – we were fortunate enough to have him come to BCF last year for a fundraiser with The No Greater Sacrifice Foundation, raising money for children of fallen and wounded service members.
Be sure to reserve classes. If you don’t have the app, click on this link from your smartphone: http://BallstonCrossFit.
Bench press, 5×5 (A)
2×10; 2×5; 2×1 (ME – note: this rep scheme is NOT designed to allow you to establish a new 1RM)
Fitness & Performance:
- 1000 meter row
- 45 pound thruster, 50 reps
- 30 pull-ups
*Compare to 4/14/2014