Wednesday, January 23, 2019

Make sure to check Zen planner. Morning open gym will end at 8:30AM on Wednesdays until further notice. 

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Ballston CrossFit is having a Bring a Friend Day!!! Bring a buddy to any WOD and spread the joy of fitness and community. No exercise or CrossFit experience needed. Come workout and have fun. Friends will receive a $25 discount on any of our upcoming Foundations Courses if they sign up on Bring a Friend Day.

Don’t forget about our Referral Program: As a member of the BCF community, you have the opportunity for you and a friend to receive $50 towards toward one month of training. After your friend completes foundations, if they elect to sign up for a 3, 6, or 12-month membership, then they will get $50 off their first month of membership and you will get $50 off your next month.

Partner Core Development:

3 Rounds with Wall Ball:
10 Each Direction Partner Russian Twists
15 Partner Sit Ups

Conditioning: 

“Bring a Friend Day”
AMRAP 20
One partner working at a time
5 Burpees
10 Box Jumps
15 Goblet Squats (50/35) (Fx: 35/20)