Tuesday, October 16, 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.
Free Beginner CrossFit Class at 6:30pm Anyone interested in trying out a CrossFit class is welcome to come check out what BCF has to offer!!
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, October 24 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 $99 from its normal price of $149!!!

Strength/Skill:
Rope Climb Technique
Rx+: 12/9 Legless climbs for time
Rx: 12 Climbs for time
Fx: 9 Climbs for time
Conditioning: 
Tabata
Ski Erg
Hand Release Push Ups
Atomic sit up (45/25) (Fx: 25/15 Plate to feet)
Box Jumps (30/24) (Fx: 24/20)
Rest 1:00 between tabatas