10
Nov
Sunday, November 11, 2018
Yoga with Liz at 10:00am!!!
Mobility/Skills Class with Coach Brandon at 12:20pm!!! Working on extra hip mobility!
Please join us for our “Time to Climb” event with CrossFit Route 7 and Ballston CrossFit! It is happening November 11th at 2pm at EarthTreks in Crystal City! We will be Bouldering (which means no ropes required/ also a great introduction to climbing) and some will be Top Roping(need to be belay certified). All are welcome so bring your friends and family! Please RSVP to this event and sign the waiver ahead of time. Link to the waiver is below. We look forward to seeing you there!
https://www.earthtreksclimbing.com/waiver/?fbclid=IwAR1BQ1pBbIgtSmDoEC3TxFBqo9TQQveALcOYLta3bMVxoWbWp
https://www.earthtreksclimbing.com/waiver/?fbclid=IwAR1BQ1pBbIgtSmDoEC3TxFBqo9TQQveALcOYLta3bMVxoWbWp
Ballston CrossFit will be hosting TeamRWB (Team Red, White & Blue) annual Veterans Day WOD for Warriors today! Team RWB insists that all veterans have the opportunity to reclaim what was most precious about their military service: an unwavering sense of belonging born of challenges that show us what we each of us is capable of. 100% of all proceeds go directly to supporting Team RWB’s mission! We can also compete for over $2,000 in prizes!! Let’s get together to support our veterans, spread the word about a great organization, and PR W4W! Together we strive to make tomorrow better. Together, we will find strength and success.
Follow the link below to donate! (Type Ballston CrossFit into the “search fundraisers and team”)
Veterans Day has been observed since 1954 by the U.S. and its origins date back to Armistice Day 1918, which marked the cessation of hostilities on the Western Front in WWI. Veterans Day preserves the historical significance of the 11/11/1918, but also focuses attention on the important purpose of Veterans Day: A celebration to honor America’s veterans for their patriotism, love of country, and willingness to serve and sacrifice for the common good. WOD for Warriors is held yearly on the 11th month, 11th day and 11th hour to celebrate the service of all U.S. military Veterans in a meaningful way within their own communities.
At a skills-based warm-up pace (i.e. not for max reps, but quality reps)
EMOM 16
Min 1 – :60 Pistols
Min 2 – :30 Double-Unders
Min 3 – :60 Pistols
Min 4 – :30 Hang From Pull-up Bar
EMOM 16
Min 1 – :60 Pistols
Min 2 – :30 Double-Unders
Min 3 – :60 Pistols
Min 4 – :30 Hang From Pull-up Bar
Conditioning:
The WOD – Armistice*
11 minute AMRAP
11- Power Cleans (RX-135/95)
11- Burpees Over the Bar
19- Deadlifts (RX-135/95)
18- Pull-Ups
Adaptive or modified exercises can be used. All exercises are scalable to your ability level.Modified Workout (Without Barbell)
11 minute AMRAP
11- Push Ups
11- Burpees
19- Sit-ups
18- Air SquatsCompare 11/11/2016 ”
The WOD – Armistice*
11 minute AMRAP
11- Power Cleans (RX-135/95)
11- Burpees Over the Bar
19- Deadlifts (RX-135/95)
18- Pull-Ups
Adaptive or modified exercises can be used. All exercises are scalable to your ability level.Modified Workout (Without Barbell)
11 minute AMRAP
11- Push Ups
11- Burpees
19- Sit-ups
18- Air SquatsCompare 11/11/2016 ”