Ballston CrossFit » Tuesday, December 6, 2016
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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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