Thursday, September 10, 2015

Boot camp is now offered Wed & Thurs at 6:30pm. Going forward, these Boot Camps will offer different programming so you can workout at both of them if desired. Boot Camp class counts as one of your WODs if you are on a Gold membership.
Competition WOD on Saturday at CFR7! Come challenge yourself with tough WODs working out with great athletes!  https://ballstoncrossfit.com/competitors/
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“Helen”  3 rounds for time:
Run 400m
21 kettlebell swings,
24/16
12 pull ups
(Compare to: 12/2/14)
 
Finisher: 15 Minute GOAT WORK – Gymnastics: Pick Gymnastics Skill and work for 15 mins (HS Walk, Muscle up, Pull-up, whatever your weakness is!)