Ballston CrossFit » Wednesday, January 8, 2020

Wednesday, January 8, 2020

As you have seen, class sizes will be a little larger at this time of the year. We just want to remind our community on the class reservation policy.

We encourage everyone to reserve classes (this can easily done via our Zen Planner app). You can reserve classes up to 7 days in advance, but typically 24 hours before a class is ok. We do have several WODs each week hit the class cap. Once this happens, the coaches will not permit more people into the class (unless there is a no-show). Our community has provided clear feedback to management that you don’t feel it is fair to the rest of the class to have people overcrowd a class.

Speaking of no-shows…is you reserve a class and it is at the cap and you don’t show up to workout, you will lose eligibility to that WOD for 1 months. Last Saturday, we had 6 people not show up for the full 10am and 11am WODs. That is disrespectful to your fellow gym members to take a class slot in a full class and then not use it.

If you reserve a class and are unsure if you can attend that class, you should cancel your reservation a minimum of 1 hour before class so that someone else can come workout.

Thanks for understanding and respecting your fellow gym members!


Strength:

E3MOM 15
5 Hang Power Cleans
Set 1: 65 – 70%
Set 2: 70 – 75%
Set 3: 75 – 80%
Set 4: 75 – 80%+
Set 5: 75 – 80%++

Conditioning:

5 Rounds
20 Sit Ups
15 Russian Kettlebell Swings (32/24) (Fx: 24/16)
10 Box Jumps (30/24) (Fx: 24/20)

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