Saturday, February 20, 2016

Comp WOD today at CFR7, 11:30am-12:30pm. Find out more here.
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The CrossFit Open draws near!!! Sign up and join Team Ballston CrossFit! Starting next week, we will do The Open Workouts every Saturday at BCF. If you cannot attend, CFR7 will do the Open Workouts on Fridays.
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Next Saturday, February 27, will be FULL of Community Events!!!
3:00-5:00pm: BCF & CFR7 Ninja Saturday Funday! –>RSVP on Facebook and coordinate carpooling
7:30-9:30pm: BCF Paleo Potluck at AVA Ballston! –>RSVP on Facebook to give Power Supply a numbers estimate and to plan any snack you might want to bring
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Time to Bro out!!!
4 Supersets of:
8-10 Barbell Row (A)
8-10 Bench Press (A)
Rest as needed (18 minutes working time)
 
AMRAP 18:
5/3 Muscle Ups, FX: 10 ring dips
15 Thrusters 115/80 FX:95/65
200m Run