Ballston CrossFit » Thursday, December 28, 2017

Thursday, December 28, 2017

Holiday Schedule
Thurs 12/28 regular schedule but Core Blast and 8:30pm cancelled
Fri 12/29 regular schedule but Boot Camp cancelled
Sat 12/30 9am WOD and Open Gym, 10am WOD, 11am WOD, 12-1pm Open Gym
Sun 12/31 11:15am WOD and 12:15-1:30pm Open Gym (yoga and 5:30pm WOD cancelled)
Monday 1/1 12pm WOD

BCF’s official kickoff seminar for our 2018 Nutrition Challenge will be on January 10th at 7:30pm! Sign up now – the price goes up January 1st!

Rx: Strict
Fx: kipping Games standard/1 abmat
Rx+: Deficit 4/”2″


“Fight Gone Worse”
3 Rounds:
1:00 Max Wall Ball Shots 20/14
:30 Rest
1:00 Max KB Sumo Deadlift High Pull 32/24, Fx:24/16
:30 Rest
1:00 Max Box Jumps 24/20
:30 Rest:
1:00 Push Press 95/55, Fx:75/55
:30 Rest
1:00 Max Assault Bike Cals
:30 Rest

*Score is total reps

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