Sunday, July 19, 2015

Yoga at 10am with Nina, free for members and $10 for friends!
Come out to CFR7 and watch the first annual B&R Open (BROpen) – today is the final day – come watch some guys and girls move some weight!
https://ballstoncrossfit.com/saturday-and-sunday-july-18-19-2015-black-and-red-open-weightlifting-competition-at-cfr7/
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Fitness:
Front squat, 5×5 (A)
Performance:
Front squat, 3×5 (85%); 1×3 (90%); 1×1 (95%)
Fitness:
5-4-3-2-1:
Thrusters, 135/95
Rope climbs (enjoy the new ropes!) – bring your tall socks or $10 to buy a pair
Performance:
5-4-3-2-1:
Thrusters, 175/115
Rope climbs (enjoy the new ropes!) – bring your tall socks or $10 to buy a pair