Tuesday, January 10, 2017


Tuesday, January 10, 2017

Bring a friend with you to a WOD today or tomorrow to workout with our awesome community. No CrossFit experience needed. All WODs will be modified so you can train with buddy.

       Take a picture at the end of every WOD and post it to our Facebook page to show the world you’re in it for fitness. Also, if your friend wants to join Ballston CrossFit they will save $25 on the following weeks Foundations Course. Normally $149 but will be $124 for your friend you brought.
This is to also help launch our new 2017 Referral program!
We have revised our referral program and we want to offer you the opportunity to give your friends or family members a deal when they join BCF!
As a member of the BCF community, you have the opportunity to gift $50-75 towards any friends or family members first month of training. And guess what… as a huge thank you from us, if they join, you will also get $50-75 towards your next month of training!
Here is how it works:
If you have a friend who is interested in joining CrossFit, simply email their phone number and email address to [email protected] with “Referral” in the subject line. Of course, you can tell them about the community, your fitness story and why CrossFit is awesome. We will tell them about the free classes, foundations, what to expect, etc.
After they complete foundations, if they elect to sign up for a 6 or 12-month membership then they will get $75 off their first month and you will get $75 off your next month as well. If they sign up for a 3 month membership, then you will both receive $50 off. It’s that easy (and simple)!
20 Rep Schedule and adjustments
Week 1: 70% of 5RM
Week 2: 73-75%
Week 3: 76-80%
Week 4: 79-85%
Week 5: 82-90%
Week 6: 85-95%
Week 7: MAX Effort Attempt at 100%
Athletes can make the needed percentage increases weekly to hit their 20 reps. We are recommending a 3-5 percent increase each week. 70% is again the recommended start percentage, starting lower is okay as long as the intensity is there and goal is met. Ask Coach.
These 20 sets are intense both mentally and physically. Be aggressive, you could be under the bar for some time. If you overshoot your attempt and failed shy of 20 reps, Log it and Make the appropriate adjustment for next weeks squats. These adjustments were established based on a 2 day squat cycle with alternating squat types, as opposed to the 3 day/5# per day does not correlate well. We believe the athlete will still receive great strength increases and PR their 5 RM at the end of the cycle. Also, EAT and SLEEP. The next 24-36 hours is important after each session.
Don’t forget it’s Bring a Friend Day today and tomorrow!

As always we still have a seperate free class tonight at 6:30pm

20 Rep Back Squat
(Week 1: starting at 70% of 5RM)

BAF Strength
Air Squat Technique
3 x 10 Back Squat

500 m Row
ME Burpees over rower (do not need to open hips) (BAF Burpees)
100 double Unders (BAF 150 Singles)
ME HSPU (BAF Push ups)
rest 1:00
25 Burpees
ME Ring Rows
rest 1:00
Accumulate 2:00 of a plank
ME 3 part renegade rows (L pull, R pull, push-up) 35/20 Fx: 25/15 BAF: no push-up (just rows)
Score = total reps of burpees, HSPU and ring rows