Ballston CrossFit » Sunday, March 11, 2018

Sunday, March 11, 2018

Yoga with Liz at 10am!!

Come join us for a fun FREE Boot Camp workout followed by a casual discussion about faith. People of all fitness levels (CrossFit experience is not required) and all faiths (including no faith) are welcome! Bring along a friend (or 2)! After, we’ll grab a burger and beer at Big Buns if interested in hanging out for post-workout fun!

Times for completing the Open WOD:

Friday – Complete at Route 7 during their normal class times or during open gym (1 – 4:30PM) at BCF

Saturday – Normal class times or open gym

Sunday – Open gym (12:15 – 3:15PM)

A coach must be present during an Open WOD attempt


3 Super-Sets of (within 20 minutes):
Bench Press x 8 Reps
3 Rope Climbs (Rx+ = 5 Rope Climbs, Fx = Skill work)
Rest 2-3 minutes between sets


1000m Row
50 Thrusters (45/35#)
30 Pull-ups (Fx = Jumping Pull-ups)

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