Wednesday, October 24, 2018

Do you have a buddy that you’ve been trying to convince to check out Ballston CrossFit? We are here to help steer them in the right direction. Today, October 24 is Bring a Friend Day at BCF!! Help grow the BCF community by bringing a pal to try out a WOD at any of our normal class times for FREE. If they decide to sign up for a Foundations Course it will be discounted to $99 from its normal price of $149!!!

Conditioning:
“Paranormal Activity”
Partner WOD
AMRAP 7
10 Plate Ground to Overhead (45/25)  (Fx: 25/15)
10 Burpees to Plate
Rest 3:00
AMRAP 7
12/9 Assault Bike Calories
15 Slam Balls
Rest 3:00
AMRAP 7
10 Push Ups
20 Abmat Sit ups
Rest 3:00
AMRAP 7
12/9 Ski erg Calories
15 Russian Kettlebell Swings (32/24)  (Fx: 24/16)
1 working, 1 resting. break up reps as desired