Ballston CrossFit » Monday, May 19, 2014

Monday, May 19, 2014

We are excited to release registration for our Intro to Weightlifting classes ($50). More info here:


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)


Back squat, 5×5 (A)
*Add five to ten pounds from last week.

Back squat, 10×3 (85%)


Fitness & performance:
Sprint 100m x 10
*1 min rest between each set


Tabata toes to bar

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