Monday, October 22, 2018

Show up between 5:15pm-6:45pm to receive free ART soft tissue treatment from our friends at Full Motion Life & Sport! If you have any tweaks or tightness, they can fix you up!
Do you have a buddy that you’ve been trying to convince to check out Ballston CrossFit? We are here to help steer them in the right direction. Wednesday, October 24 will be Bring a Friend Day at BCF!! Help grow the BCF community by bringing a pal to try out a WOD at any of our normal class times for FREE. If they decide to sign up for a Foundations Course it will be discounted to $99 from its normal price of $149!!!
Overview of week:
Monday: Push Press Complex
Tuesday: Back Squats
Wednesday: Bring a Friend Workout!!
Thursday: Strict Pull-ups
Friday: Bench Press
Saturday: Hero WOD “Nutts”
Sunday: Front Rack Lunges

Strength:
Power Clean Push Press Complex
5 Sets of
3 Power Cleans + 5 Push Press
ME: Increase Loading Every Set
Complex is performed Unbroken (Touch and Go)
Conditioning: 
AMRAP 10
10 Hang Power Cleans and Jerks (95/65)
10 Burpees
Rx+ 115/80