Tuesday, April 5, 2016

EVENTS TONIGHT

• Head over to CrossFit Route 7 from 6:30-8:00pm for a Free Boot Camp and Yoga event! Invite any friends and get excited for a great sweat and stretch!
• Free Chiropractic Treatment from 5:00-6:30pm at Ballston CrossFit.
• Free Class from 6:30-7:30pm at BCF! Invite your friends and introduce them to a great workout and community!

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BCF and CFR7 Ladies! Wine & WOD this Friday, April 8, starting at 6:30pm! You will not want to miss this event! Bring a bottle of wine, a few girlfriends, and any snacks you might want! No experience necessary, we will scale the WOD for anyone new 🙂
 
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EMOM 16:
Even: 2 Hang Snatches (full) + OH Squat ~75%
Odd: 5/3 Muscle ups, Fx: 8/5 C2B Pull ups
 
For Time
cash in: 400 M Row
4 rounds:
15 KB swings 32/24 Fx: 24/16
15 Burpees to 6″
cash out: 400 M Row