Tuesday, April 24, 2018

Do you have a buddy that you’ve been trying to convince to check out Ballston CrossFit? We are here to help steer them in the right direction. Tuesday, April 24 will be Bring a Friend Day at BCF!!
Help grow the BCF community by bringing a pal to try out a WOD at any of our normal class times for FREE. If they decide to sign up for a Foundations Course it will be discounted to $99 from its normal price of $149!!! If BCF members bring 60 friends throughout the day and there are at least 15 Foundations sign ups, BCF will be purchasing 5 Concept 2 SkiErgs!! http://www.concept2.com/skierg
Core Blast with Shauna at 6:45PM!!!

Strength:
Strict Press:
5 @ 75%. 3 @ 80%, 4 x 2 @ 85%
Friends and Beginners 5 x 5 (A)
Conditioning:
Bring a Friend Day WOD
AMRAP 18:
Parner 1: 200m Medball run
Partner 2:
10 Burpees
10 Box Jumps or Step ups
20m Overhead Lunges with Plate 45/25, 25/15