Ballston CrossFit » Tuesday, December 6, 2016

Tuesday, December 6, 2016


Rob and Erica

Big Congratulations to Coach Rob Brown and Athlete Erica Stein!! Their RX Team Merry LudaChristmas took 2nd place! Shoutout to Erica Stein a little extra because this was her first RX Competition. Way to go!


TONIGHT Core Blast: 30 Minutes of an ab workout. 5:40pm

TONIGHT Free CrossFit Intro Class: Open to anyone new to CrossFit and interested in trying it out. Email: [email protected] to join.

TONIGHT FREE Chiropractic Adjustment by Arlington Pain and Rehab 5 – 6:30pm


“Bear Complex”
5 Rounds For Load
Complete 7 Unbroken Sets of this Complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
Complete all 5 movements for 1 repetition of the complex. Complete the complex 7 times, unbroken (without letting go of the bar or resting it on the ground) for 1 round. Complete 5 unbroken rounds, increasing the weight and resting as needed between each round. Score is max weight used for your 5th unbroken round.
3 Rounds For Time:
20 Hang Squat Cleans* 115/80, Fx 95/65
400m run
4 Rope Climbs Fx: 2 climbs

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