Tuesday, November 11, 2014


Tuesday, November 11, 2014

Happy Veterans Day to all the members in the box who have served our country – THANK YOU FOR YOUR SERVICE!! We are running a regular WOD schedule, and Tucker is working out at 10am if you’d like to join. All BCF members – feel free to have your friends WOD with us for free today (no CrossFit experience required).
We will be partnering up with Team RWB to do the “Armistice WOD” all day (6:30pm WOD is the main event – no cap on class size during the 6:30pm WOD).   Click here for details and registration.
Remember to reserve classes, click on this link if you don’t have the app downloaded:  http://ballstoncrossfit.zenplanner.com

About “Armistice” — Veterans Day WOD

On the 11th hour of the 11th day of the 11th month of 1918, an armistice, or temporary cessation of hostilities, was declared between the Allied nations and Germany in the First World War.  This Armistice Day was later re-named to Veterans Day.
At exactly 11 a.m., each November 11th, a color guard, made up of members from each of the military branches, renders honors to America’s war dead during a ceremony at the Tomb of the Unknowns in Arlington National Cemetery.

  • The 11-based rep scheme represents the rich history of Veterans Day.
  • The two-minutes of rest/reflection represents this moment of silence at the tomb of the unknowns.
  • The 1st round of work represents Veterans of wars past, and the 2nd round of work represents Veterans of present and future wars
  • Modified versions of classic military exercises are meant to help connect Veterans and the greater community to connect after the accomplishment of shared hardship during this WOD.

Please join us in hosting or participating in WOD with Warriors “Armistice”
Fitness & performance:
9 minute AMRAP

  • 200-meter sprint
  • 11 sit-ups
  • 11 air squats
  • 200-meter sprint
  •  22 sit-ups
  •  22 air squats
  • 200-meter sprint
  •  33 sit-ups
  •  33 air squats

*add 11 to the sit-ups and air squats for each additional round

2-minutes of rest, followed by:
9 minute AMRAP

  • 200-meter sprint
  • 11 pushups
  • 11 box jumps (RX 24”/20”)
  • 200-meter sprint
  • 22 pushups
  • 22 box jumps (RX 24”/20”)
  • 200-meter sprint
  • 33 pushups
  • 33 box jumps (RX 24”/20”)

*add 11 to the pushups and box jumps for each round
Finisher: Turkish Get-ups