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. Tuesday, April 24 will be 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!!! If BCF members bring 60 friends throughout the day and there are at least 15 Foundations sign ups, BCF will be purchasing 5 Concept 2 SkiErgs!! http://www.concept2.com/skierg
Core Blast with Shauna at 6:45PM!!!
Strength:
Strict Press:
5 @ 75%. 3 @ 80%, 4 x 2 @ 85%
Friends and Beginners 5 x 5 (A)
Conditioning:
Bring a Friend Day WOD
AMRAP 18:
Parner 1: 200m Medball run
Partner 2:
10 Burpees
10 Box Jumps or Step ups
20m Overhead Lunges with Plate 45/25, 25/15
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. Tuesday, April 24 will be 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!!!
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!
Overview of week:
Monday: Back Squat
Tuesday: Strict Press/Bring a Friend Day!!
Wednesday: Gymnastic Skill/Strength
Thursday: Clean and Jerk Complex
Friday: Gymnastic Skill
Saturday: Deadlift
Sunday: Turkish Get-ups and Farmers Carry
CONGRATULATIONS to all of the BCF athletes that competed at Festivus this past weekend!!!
Strength:
Back Squat: Every 2:00 for 20:00
2 @ 80%-85% or 2RM
Conditioning:
AMRAP 10:
5 Right Arm Single Arm DB Overhead Squat (50/35)
10 Chest to Bar Pull Ups
5 Left Arm Single Arm DB Overhead Squat (50/35)
10 Chest to Bar Pull Ups
6 Right Arm Single Arm DB Overhead Squat (50/35)
12 Chest to Bar Pull Ups
6 Left Arm Single Arm DB Overhead Squat (50/35)
12 Chest to Bar Pull Ups
7 Right Arm Single Arm DB Overhead Squat (50/35)
14 Chest to Bar Pull Ups
7 Left Arm Single Arm DB Overhead Squat (50/35)
14 Chest to Bar Pull Ups
Continue increasing rep scheme until 10 minutes
FX: 35/20, Pull Ups
Yoga with Liz at 10:00AM!!!
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. Tuesday, April 24 will be 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!!!
Strength:
Deadlift
5 x 3 (Build to heavy triple, Working sets start at 75% of 2RM)
Conditioning:
AMRAP 12:
30 Double Unders
20 Kettlebell Cleans 50/35, Fx: 35/20 (10L/10R)
10m Handstand Walk, Fx: 16 Shoulder Taps
Mobility Class with Coach Brock: 12:15 – 12:45PM. Come fix your squat!!
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!!
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. Tuesday, April 24 will be 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!!!
Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, “The Chiefs” have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate “The Chief” in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.
HERO WOD:
“The Chief”
5 rounds
AMRAP 3:
3 power cleans, 135/95
6 pushups
9 air squats
Rest 1 minute after each AMRAP and then begin where you left off
Compare: 5/20/2017
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. Tuesday, April 24 will be 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!!!
Gymnastic Skill/Strength:
Kipping Technique and Progressions (~8:00)
Handstand Push Technique and Progressions (~8:00)
AMRAP 5:
Max Chest to Bar Pull Ups, Fx: Pull Ups
*Rest 2:00
AMRAP 5:
Max Handstand Push Ups (Scale to Pike Pushups)
Conditioning:
For Time:
60/45 Cal Row, Fx:50/35
30 Burpee Box Jump Overs 24/20
9:00 CAP
Rx+ AAB Calories
Post-WOD Finisher:
Accumulate a 5:00
Plank on Elbows
Strength:
Snatch:
5 x 2 Pause Snatches (2 second pause at top of knee)
Conditioning:
EMOM 14:
Odd: 2 Back Squats at 80-86%
Even: 3-6 Muscle Ups, Fx: False Grip ring row with feet on box
Accessory Circuit:
4 Sets of:
1:00 Plank
15/12 Assault Bike Calories or Max calories in 40 seconds
10-12 Barbell Rows
:45-1:00 Front Rack KB Wall sit, Fx: BW Wall sit
Rest :30 between movements, Rest 1:30 between Sets
Conditioning:
Tabata:
Kettlebell Swings 32/24, Fx: 24/16
Abmat Sit ups
Double Unders
KB Lunges 32/24, Fx: 24/16
(12:00 Total)
*Rotating
Post-WOD Finisher:
3 sets:
20 Bulgarian Split Squats 10L/10R
10 Ring Rows (feet on box/ weighted)
Core Blast with Shauna at 6:45PM!!!
Free Beginner CrossFit Class at 6:30PM. Anyone interested in trying out a CrossFit class is welcome to come check out what BCF has to offer!!
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:
For Time:
400 M Run
30 Chest to Bar Pull Ups, (Fx: Pull Ups)
30 Hang Power Clean (155/105), (Fx: 115/80)
400 M Run
30 Handstand Push Up (4″/2″ Deficit) (Fx: No Deficit)
30 Front Squat (155/105), (Fx: 115/80)
400 M Run
30 Toes to Bar
30 Push Jerk (155/105), (Fx: 115/80)
400 M Run
Overview of Week:
Monday: Strict Press
Tuesday: Run/Barbell/Gymnastics Chipper
Wednesday: Accessory Circuit
Thursday: Snatch
Friday: Handstand Push Ups
Saturday: Hero WOD “The Chief”
Sunday: Deadlift
Strength:
Strict Press:
5 @ 70%
3 @ 75%
3 x 2 @ 80%
*1RM Percentages
Beginners: 5 x 5 (A)
Conditioning:
5 Rounds:
10 Ring Dips Fx: Push ups (RX+Use High Rings)
10 Deadlifts 135/95, Fx: 95/65
10 Front Rack Lunges 135/95, Fx: 95/65
