Monday, May 9, 2016


Monday, May 9, 2016

5/3/1/ Schedule
Monday: Back Squat
Wendnesday: Snatch (Just so you know)
Thursday: Bench Press
Saturday: Deadlift

Tonight at BCF:
1) lululemon Trunk Show: 5:15-6:45pm
Use this opportunity to purchase product to be print screened (for free!) with the Ballston CrossFit logo! lululemon will drop off finished product back at BCF. If you cannot make the trunk show, stop by lululemon Clarendon by Monday, May 16 to ensure your order!
2)Complimentary Injury Assessment & Kinesiotaping with Dr. Bill Kempe: 6:00-7:30pm
Sign up for a Complimentary Injury Assessment and Kinesiotaping with Dr. Kempe of Airrosti. Please use the registration link to reserve your spot and do not miss the opportunity to evaluate any pain, receive an expert assessment, and review any findings and treatment options!
Back Squat
5 x 65%, 75% and 5+ x 85%
*When you start a new four-week cycle, add 5 pounds to your 1RMs for bench and shoulder presses and 10 pounds for squats and deadlifts, and recalculate training weights using the new numbers.

Push Press 115/80, FX: 95/65
Box Jumps 24/20
C2B Pull Ups, Fx: Pull ups
Courtesy: MisFits Athletics

Ephesians 6:1-3 – Children, obey your parents in the Lord, because this is right. Honor your father and mother which is the first commandment with a promise – that it may go well with you and that you may have a long life.