Monday, May 19, 2014

We are excited to release registration for our Intro to Weightlifting classes ($50). More info here: https://ballstoncrossfit.com/intro-to-olympic-weighlifting-50-4-classes-in-june/
 
Memorial Day schedule is listed below. Remember, the Mid-Atlantic Regionals will be at GMU this weekend, grab some friends and go cheer on some of the best CF athletes in the world!
Friday, May 23 – regular schedule (“21 Guns WOD”)
Sat, May 24 – 10am, 11am, noon free class and Barbell Club (9am and Open Gym are cancelled)
Sunday, May 25 – 10am yoga, 11am & 5:30pm WOD (12pm WOD and Barbell Club cancelled)
Monday, May 26 Memorial Day MURPH! – 12pm & 5:30pm WOD (all other classes cancelled)
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Fitness:
Back squat, 5×5 (A)
*Add five to ten pounds from last week.
Performance:
Back squat, 10×3 (85%)
 
Fitness & performance:
Sprint 100m x 10
*1 min rest between each set
 
Finisher:
Tabata toes to bar