Ballston CrossFit » Thursday, October 25, 2018

Thursday, October 25, 2018

Thank you to everyone (109 responses!) for your extremely valuable feedback on our 2018 member survey! We have reviewed the feedback – click here to review our insight into the most common questions/concerns and changes we are making to our box operations.

Your feedback helps us improve the box in our constant pursuit of excellence – we hope you are excited about the changes we have started to implement immediately (and will continue to see over the next few weeks)!

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Strength/Skill: 

Strict Pull Up Development
RX+: 5 x 3 Weighted Pull ups, Tempo (3010)
RX: 5 x 3-5 Pull ups, Tempo (3010)

Conditioning: 

Throwdown Wod 2
4 person team:
Buy In: 15 Rope Climbs
(1 person works, 3 rest)

-Then-

(2 people work, 2 rest)
100 Front Squats (115/80)
100 T2B
100 Front Rack Lunges (115/80)

-Then-

Cash Out 15 Rope Climbs
(1 person works, 3 rest)

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