Come out and celebrate some holiday cheer with your BCF community! Friends and family welcome to join at Don Tito. Join us on the second floor where you can enjoy a few festive cocktails and enjoy some complimentary appetizers.
Overview of week:
Monday: Overhead Squats/ Randy
Tuesday: Muscle Ups
Wednesday: Deadlift
Thursday Bench press and Partner WOD
Friday: Hang Clean and Jerk
Saturday: Handstand Push Ups
Sunday: Back Squat and Row intervals
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Show up between 5:15pm-6:45pm to receive free ART soft tissue treatment from our friends at Full Motion Life & Sport! If you have any tweaks or tightness, they can fix you up!
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If you missed it in Wednesday’s nutrition newsletter, Megan Crozier announced that the next 30 Day Reset Program will start on January 14th, 2019.
This is a 4-week guided program to help you reset, focus, and start to create a nutrition plan that works for you. You’ll build a strong foundation that focuses on nutrient-dense, whole foods that are easy to eat on a regular basis.
If your nutrition has gotten off track, or you just want to learn what works for you to support your energy, performance, and body composition goals, now is the time. Early bird pricing is $77 and goes until December 21st!
You can read up on all the details and sign up Click Here:
Strength:
Overhead Squats
5×2 (ME)
Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children.
Conditioning:
“Randy”
For Time:
75 Power Snatches (75/55)
Finisher:
4 Sets
10 V Ups
10 Hollow Rock
Challenge: Go Unbroken for all sets
Yoga with Liz at 10:00am!!!
Mobility/Skills Class with Coach Brandon at 12:20pm working on bar muscle ups!!
Strength:
E2MOM 14 min.
Push Press
Set 1: 10 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 3 reps
Set 5: 3 reps
Set 6: 2 reps
Set 7: 2 reps
Build to ME
Conditioning:
For Time
18-12-6
Toes to Bar (Fx: Weighted Situp 25/15)
Box Jump (24/20)
Hand Release Push Up
Weighted sit up: Plate stays on chest at bottom and finishes overhead locked out head through shoulders
Free Beginner CrossFit Class at 12:00PM. Anyone interested in trying out a CrossFit class is welcome to come check out what BCF has to offer!!
Strength:
Front Squat
2×3
3×2
Building to ME
Conditioning:
:30 on/ :30 Off for 16:00
Ski Erg
Plate Ground to Overhead 45/25 (Fx:25/15)
Assault Bike Cals
Burpees
Strength:
EMOM 16
Min 1: Max Ball Slam (Ball is caught in the Squat)
Min 2: Max Hollow Rocks
Min 3: Max 10m Shuttle
Min 4: Rest
Conditioning:
4 Rounds
10 Devils Press 50/35, Fx: 35/20
15 Chest to Bar Pull Ups, Fx: Pull Ups
20 Box Jump Overs 24/20
Devils Press: https://www.youtube.com/watch?v=zOYXFFXAx24
Finisher:
5 Minutes
Coaches Choice Shoulder Mobility
Come out and celebrate some holiday cheer with your BCF community! Friends and family welcome to join at Don Tito. Join us on the second floor where you can enjoy a few festive cocktails and enjoy some complimentary appetizers.
Strength:
Deadlift
[email protected]%
[email protected]%
2×[email protected]%
1×[email protected]%
Conditioning:
“Flush”
25/20 Cal Ski Erg
50 Double Unders (Fx:30 Double Unders)
30/25 Cal Row
50 Double Unders, (Fx:30 Double Unders)
400 m Run
50 Double Unders, (Fx:30 Double Unders)
3:30pm WOD has been added today. Boot Camp is cancelled tonight (so we have space for 12 Days of Christmas WOD). Please RESERVE classes (class caps will be enforced – thank you)!
Conditioning:
12 Days of Christmas!
Rx:
For time
1 clean & jerk (155/95)
2 muscle ups (ring or bar)
3 handstand push ups (4″ deficit for men)
4 front squats (155/95)
5 ring dips
6 burpees
7 kettlebell swings (32/24)
8 box jumps (24/20)
9 wallball shots (20/14)
10 chest to bar pull ups
11 shoulder to overhead (155/95)
12 rope climbs
continue through the workout just as the song carries on (singing is optional)
Fx:
For time
1 clean & jerk (135/80)
2 muscle up transitions (x2)
3 handstand push ups (1 abmat for women)
4 front squats (135/80)
5 ring dips
6 burpees
7 kettlebell swings (24/16)
8 box jumps (24/20)
9 wallball shots (20/14)
10 pull ups
11 shoulder to overhead (135/80)
12 rope climbs
Compare to 12/20/17, 12/14/16:
Compare to 12/15/2015
Compare to 12/16/2014
Free Beginner CrossFit Class at 7:45 pm. Anyone interested in trying out a CrossFit class is welcome to come check out what BCF has to offer!!
Core Blast with Shauna at 6:45pm!!
Having pain/tightness?!? Chiropractors from Arlington Pain and Rehab will be offering free chiropractic treatment on the dates listed below from 5-6:30pm. First come, first served basis for basic treatment and information. Don’t miss the opportunity for some professional help with your self-care.
Conditioning:
4 Rounds of:
AMRAP 5
400m Row
20m Dual Front Rack Dumbell Lunge (50/35) (Fx:35/25)
10 m Handstand Walk
20 Abmat situps
Rest 5:00
Start at beginning each amrap
Finisher:
Quad and Lower back guided mobility
Come donate some toys to a local charity for the Naughty or Nice toy drive!!! Bring a toy and get a workout in, sign up by following this link. Drop-off location for donations is found in the front entrance of the gym. Click register to participate, then search Ballston CrossFit! If you do not want to participate in the workout the box is still here for you to help! Feel free to drop a toy off anytime the gym is open!
Overview of week:
Monday: Naughty or Nice WOD
Tuesday: Handstand walk
Wednesday: 12 days of Christmas
Thursday: Deadlift
Friday: EMOM Max Slam Balls
Saturday: Front Squats
Sunday: E2MOM Push Press
Congrats to the beautiful bride Nikki!! She was joined in tropical paradise with friends she has met at BCF over the past 5 years! #BCFfriendshipmachine #friends4life #CrossFitBeauties
Strength:
E3MOM 18 min.
High Hang Snatch + Hang Snatch + Power Snatch
Conditioning:
Naughty
15-12-9
Power Snatch (95/65)
30 Double Unders
Thrusters (95/65)
30 Double Unders
Nice
15-12-9
Power Snatch (75/55)
30 Double Unders
Thrusters (75/55)
30 Double Unders
Finisher:
Accumulate a 4:00 V sit Hold
Yoga with Liz at 10:00am!!!
Mobility/Skills Class with Coach Brandon at 12:20pm working on Skin the cat and Jefferson curls!!
Come join us for our monthly Faith & Fitness event! We offer a fun FREE Boot Camp workout followed by a casual discussion about faith. People of all fitness levels (CrossFit experience is not required) and all faiths (including no faith) are welcome! Bring along a friend (or 2)! After, we’ll grab a burger and beer at Big Buns if interested in hanging out for post-workout fun!
On December 10th come donate some toys to a local charity for the Naughty or Nice toy drive!!! Bring a toy and get a workout in, sign up by following this link. Drop-off location for donations is found in the front entrance of the gym. Click register to participate, then search Ballston CrossFit! If you do not want to participate in the workout the box is still here for you to help! Feel free to drop a toy off anytime the gym is open!
Strength:
Strict Press
5×2 (ME)
Finish with one set of:
[email protected]% of 2RM
Conditioning:
30-20-10
Chest to Bar Pull ups (Fx: Pull ups)
Wall Ball Shots (20/14)
*anytime athlete breaks on a movement, immediate 3 burpee penalty
