Thursday, June 5, 2014

Intro to Olympic Weightlifting class starts on Sat, there is space available. Great opportunity to break down olympic lifts for beginners ($12.50/class – does not count as one of your WODs):
https://ballstoncrossfit.com/intro-to-olympic-weighlifting-50-4-classes-in-june/
BCF Baseball game – June 21st! Click here to register.
If any of the guys are interested in BCF shorts, you can place your order for them here. These are awesome WOD shorts and very durable!
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Fitness:
Deadlift, 5×5 (A)
*Add five to ten pounds from last week.
Performance:
Deadlift, 10×3 (75%) – note, this weight is a deload weight for performance athletes. http://breakingmuscle.com/strength-conditioning/deloading-101-what-is-a-deload-and-how-do-you-do-it
 
Fitness & performance:
“Annie”
50-40-30-20-10:

• Double unders
• Sit-ups

*Compare times to 12/4/2013