Ballston CrossFit » Tuesday, September 4, 2018

Tuesday, September 4, 2018

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

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!!

Having pain/tightness?!? Chiropractors from Arlington Pain and Rehab will be offering free chiropractic treatment on the dates listed below from 5-6:30pm.


Strict Pull-ups
3 Sets of 10 Reps
Add Weight as needed


“Air Force”
For time with 4 Burpees Every Minute on the Minute:
20 Thrusters
20 Sumo Deadlift High Pull
20 S2OH
20 OH Squats
20 Front Squats

Barbell Weights: (95/65) (Fx: 75/55) (Rx+: 115/80)

*Burpees start at 0:00

Post-WOD Finisher:

1 Mile Easy Run (Aerobic conversational pace with a buddy, Olympic weightlifting total tomorrow!)

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