Ballston CrossFit » Tuesday, June 26, 2018

Tuesday, June 26, 2018

Having pain/tightness?!? Chiropractors from Arlington Pain and Rehab will be offering free chiropractic treatment on the dates listed below from 5-6:30pm. First come, first served basis for basic treatment and information. Don’t miss the opportunity for some professional help with your self-care.

Core Blast with Shauna at 6:45pm!!!

Free Beginner CrossFit Class at 7:45PM. Anyone interested in trying out a CrossFit class is welcome to come check out what BCF has to offer!!


Strict Pull ups

RX: 5 x 5 Max Effort Weighted
*After 5th set immediatly drop weight and perform 1 Max Effort Body weight Set

Fx: 5 x ME Body Weight
*Chest to bar if possible
rest 1:30-2:00 between efforts

Developement: 5 x 8 of Most difficult Mod
*1 legged Box with negatives


For Time:
20 Russian KBS (24/16)
20m Suitcase Walking Lunge (24/16) (10L/10R)
400 m Run
20 Goblet Squats (24/16)
20m Front Rack Walking Lunge (24/16) (10L/10R)
400m Run
20 Kettlebell Sumo Deadlift High Pull (24/16)
20m Overhead Walking Lunge (24/16) (10L/10R)
400m Run


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