Nutrition Challenge is tonight instead of the 6:30pm WOD. Be sure to reserve the 5:30pm and 7:30pm as they are likely to be crowded. Also, last chance to sign up for a body composition analysis ($50) this evening (slots are filling up): https://docs.google.com/spreadsheets/d/18rhP7vJH1h4YCrDgyYbNPCz_Lo3IDSXUW3t6UeDRqsA/edit?usp=sharing
We will have our December referral program drawing tonight before the Nutrition Seminar, lets see who wins some cool prizes (including a month of free BCF membership and a flying object) – entrants below:
| December | Lorrane |
| December | Maryanne |
| December | Jose |
| December | Andy M. |
| December | Steve Lavender |
| December | John Lastova |
| December | Anne Marie |
Last chance to sign up for the following event:
Women’s Self Defense Jan 10: https://ballstoncrossfit.com/january-10th-womens-self-defense-class/
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Fitness:
Split jerk technique, then 10×1 (A)
Performance:
Split jerk, find a heavy double
Fitness & performance:
AMRAP 9:
3 push presses (Fx: 95/65; Rx: 115/80)
3 kettlebell swings (Fx: 24/16; Rx: 32/24)
6 push presses (Fx: 95/65; Rx: 115/80)
6 kettlebell swings (Fx: 24/16; Rx: 32/24)
9 push presses (Fx: 95/65; Rx: 115/80)
9 kettlebell swings (Fx: 24/16; Rx: 32/24)
*Continue to add three reps to each movement until the nine minutes are complete
