Ballston CrossFit » Tuesday, December 27, 2016

Tuesday, December 27, 2016

Tuesday: Core Blast! 5:40pm. 30 mins of Core Work. Use your membership or drop in for $10.

Tuesday: FREE CrossFit Intro Class at 6:30pm. Email: [email protected] to join!

Thursday: Core Blast! 6:40pm. 30 mins of Core Work. Use your membership or drop in for $10.

Saturday: FREE CrossFit Intro Class at Noon. Email: [email protected] to join!


Holiday Schedule Updates: or check the Schedule Here

Tuesday, Dec. 27 – Thursday, Dec 29
Normal schedule EXCEPT 8:30pm WOD CANCELLED

Friday, Dec. 30
Normal Schedule

Saturday, Dec. 31
WOD: 9am
WOD: 10am
WOD: 11am
Open Gym: 12pm – 2:20pm
Free Intro Class: Noon

Sunday, Jan. 1
WOD: 5:30pm


4 Sets:
10 Double KB/DB Strict Press (ME)
10 Ring Rows (feet on a Box), Fx: Feet on floor
10 Barbell Glute bridges (ME)
Rest 1:30 between sets

For Time:
50 Cal Row
50 Push Ups
50 Hang Power Cleans 115/80, Fx:95/65
50 Push Jerks 115/80, Fx:95/65
*5 burpee Penalty every time bar hits the ground
*Coaches stagger heats ~3:00
Rx+: 135/95


Finisher: 8 x 2-4 L-sit Pull ups

Fx: 5 x 5 strict Pull ups (bands if needed)

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