Monday, June 23, 2014

Reminder to reserve classes (click on this link from your smartphone to create an app: ballstoncrossfit.zenplanner.com)
July 8 is our next Bring a Friend to WOD day.
The 2014 AM vs. PM Throwdown and BCF summer BBQ, August 23, 4:30pm. Mark your calendars! Reserve here.
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Fitness & performance:
“Helen”
3 rounds for time:

• Run 400m
• 21 kettlebell swings, 24/16
• 12 pull-ups

*Compare to 9/12/2013
 
EMOTM 12:
3 front squats, 70-75% of 1RM