Ballston CrossFit » Saturday, November 17, 2018

Saturday, November 17, 2018

Free Beginner CrossFit Class at 12:00PM. Anyone interested in trying out a CrossFit class is welcome to come check out what BCF has to offer!!

Let’s get brunch! On Sunday, November 18, From 11:00 a.m- 1:30 p.m. Come in at 10:00 a.m for Yoga then hop on over to grab some brunch at Medium Rare with Coach Tucker!

Maybe you’re thinking of staying for the workout too? We can work with that. A second group will be sent over at 12:15 p.m following the 11:15 a.m WOD with Coach Brandon!

Bottomless brunch will be offered at a discounted rate of $22.00 a person. Can’t beat that! Here’s a link to the menu to check it out yourself.

http://www.mediumrarerestaurant.com/brunch.php

Strength/Skill:

Back Squat
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Conditioning: 

3 RFT
12 Front Squats (135/95) (Fx: 115/80) (Rx+: 165/105)
10 Burpees-over-the-bar
8 Alternating Front Rack Lunges (135/95) (Fx: 115/80) (Rx+: 165/105)

Finisher: 

Accumulate 4:00 couch stretch (2:00 on each leg)

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