Tuesday, June 21, 2016

Free Chiropractic Treatment tonight from 5:00-6:30pm courtesy of Arlington Pain and Rehab! 
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For those who like to plan ahead 
5/3/1 Schedule for the rest of the week:
Wednesday: Press
Thursday: Back Squat
Saturday: Bench Press
Benchmark WODs:
Today: Karen
Friday: Loredo
Special Occasion WOD: 
Wednesday, 7:30pm: Join Kevin Pei for a celebratory High School Graduation WOD!
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Black & Red Barbell Club’s coach and competitive athlete John Bova will be hosting two weightlifting “mini camps” at Ballston CrossFit intended to increase speed and efficiency in the snatch and clean & jerk.  Each “mini camp” will be comprised of two 2-hour classes, which will include a weightlifting-specific dynamic warm-up, 90 minutes of hands-on instruction covering accessory and positional work, and a cool down.  The “mini camps” will be capped at 8 athletes and held on the following dates:
Mini Camp #1 ($60)
Saturday, June 25, 1:00pm-3:00pm/ Snatch
Saturday, July 2, 1:00pm-3:00pm / C&J
SESSION 1 RESERVATION
 
Mini Camp #2 ($60)
Sunday, July 10, 1:00pm-3:00pm / Snatch
Saturday, July 16, 1:00pm-3:00pm / C&J
SESSION 2 RESERVATION
 
John competes in the M35 69kg category and has achieved the following results on the competition platform:
Silver Medalist – 2015 National Masters Championships
Gold Medalist – 2015 Pan American Championships
Gold Medalist – 2015 Masters World Cup
32nd Place – 2015 American Open
6th Place – 2016 Arnold Weightlifting Championships
Gold Medalist – 2016 National Masters Championships
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Snatch
6 x 2 working sets start at 70%
*must have no misses to increase weight
 
“Karen”
150 WBS 20/14
13:00 Minute Cap
compare:12/4/2014