Saturday, February 13, 2016

***Reserve your spot now!***
BCF’s “Intermediate Olympic Weightlifting” classes are designed to improve technique by performing progressions and classic versions of the two Olympic lifts, the Snatch and the Clean and Jerk (including video analysis!). At the conclusion of a four-week cycle lifters will be capable of moving weight from ground to overhead in a more confident, efficient, and powerful manner. Athletes at all levels are welcome to register. Class starts March 5 and runs for 4 weeks (1.5 hours each session) meeting Saturday from 2:30-4pm and will culminate with a mock olympic weightlifting meet!
March 5, 12, 19, 26
Register Here  
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Sign up now for The 2016 CrossFit Open! Each week from February 25- March 26 we will do the Open workout of that week, culminating in our Saturday Night Lights Open Throwdown! The Open has both RX and Scaled divisions so all members are encouraged to register and track their scores against others worldwide!
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Remember to mark your calendars for Saturday, February 27, 3:00-5:00pm Ninja Funday!  Post Ninja, there will be a Paleo Potluck at AVA Ballston from 7:30-9:00 pm… more details coming soon!
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Kipping Pull Up Technique:
RX: 3 UB sets of:
1 Strict Pull up
2 Strict C2B Pull ups
3 kipping Pull Ups or Butterfly
4 Kipping C2B Pull ups or Butterfly
 
10 Rounds For Time:
3 HSPU 4″ Deficit, FX: games standard
4 Deadlifts 255/165 FX: 185/125
5 Air Squats