Ballston CrossFit » Wednesday, August 19, 2015

Wednesday, August 19, 2015

Come say farewell to Coach Adam this evening! He is heading off to the wild wild west (CO) this weekend, but he’ll be coaching the 4:30pm, 5:30pm and 6:30pm WODs on Wed evening – so come bid him farewell! Adam has been a tremendous coach and asset to our team, he will be missed big time  🙁

We still need 5 athletes to compete in the 2015 Summer Throwdown and BBQ next weekend (feel free to sign up even if you are an evening athlete)!

Also, we need a final headcount on attendees by the end of this week so we can finalize our catering plans. Please update attendance on Facebook, thanks!  https://www.facebook.com/events/111965942479863/

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Fitness & performance:
Back squat, 5×3 (A; 90%)

Fitness & performance:
For time:
Run 800m
Rest 120 seconds
Run 600
Rest 90 seconds
Run 400m
Rest 60 seconds
Run 200m
*Score is total time.

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