Free class at noon, bring your friends!
Intro to Olympic Weightlifting class starts this afternoon, there is space available. Great opportunity to break down olympic lifts for beginners ($12.50/class – does not count as one of your WODs):
https://ballstoncrossfit.com/intro-to-olympic-weighlifting-50-4-classes-in-june/
BCF Baseball game – June 21st! Click here to register.
LAST CALL — If any of the guys are interested in BCF shorts, you can place your order for them here. These are awesome WOD shorts and very durable!
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Fitness:
Power clean, 5×3 (A)
“Fran”
21-15-9
- Thrusters, 95/65
- Pull-ups
Performance:
Power clean, 10×1 (75-80% of full clean)
Fitness & performance:
“Heavy Fran”
15-12-9:
- Thrusters, 135/95
- Chest to bar pull ups
