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Tuesday, June 22, 2021
BCF Bring a Friend Day!
Do you have a buddy that you’ve been trying to convince to check out Ballston CrossFit? We are here to help steer them in the right direction.
Wednesday, June 23, will be Bring a Friend Day at BCF!
Help grow the BCF community by bringing a pal to try out a WOD at any of our normal class times for FREE.
If they decide to sign up for a Foundations Course, it will be discounted to $124 from its normal price of $149!!!
Click HERE for more information and please RSVP!
Core Blast 6:45pm!
Strength:
Every 1:30 for 4 Sets
2 High Hang Squat Cleans
1: 50 – 55%
2: 55 – 60%
3: 60 – 65%
4: 65 – 70%
Directly Into
Every 1:30 for 6 Sets
2 Hang Squat Cleans
1: 65 – 70%
2: 70 – 75%
3: 75 – 80%
4: 80 – 85%
5: 80 – 85%+
6: 80 – 85%++
Conditioning:
4 Rounds
12 Back Rack Lunges (135/95) (Fx: 95/65) (Rx+: 165/115)
72 Double Unders (Fx: 48)