Thursday, May 21, 2015

Hey Guys! Don’t forget about tomorrow’s RWB event. WOD with Warriors is a functional fitness tribute workout held twice a year on Veterans and Memorial Day at gyms all throughout the country.
Check out the Facebook page for the event:
https://www.facebook.com/events/764065250380069/

For Memorial Day this coming Monday (5/25) we will be running one session for the traditional “Murph” WOD!
10AM its going down! Come honor those who have paid the ultimate sacrifice for our freedom and way of life. Coaches will be joining in as well.
https://ballstoncrossfit.com/schedule/
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Fitness:
Split jerk technique, then 10×1
Performance:
Split jerk, find a heavy single
Fitness & performance:
For time:
10-9-8-7-6-5-4-3-2-1:
Front squats, 135/95
*10 kettlebell swings (32/24) after each round.
**Weight must be cleaned from the ground, sets must be unbroken for RX.