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
Come join us for 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!
Yoga with Liz at 10:00am!!
Strength:
Front Squats:
5 x 5 (A)
Conditioning:
Rowing Intervals:
3 x 500m Row
Rest exactly 3:00
Score is slowest 500m
Strength:
Bench Press
4-4-4-2-2-2
Rest as needed (5-10# Heavier from 2 week ago)
Conditioning:
21-15-9
Chest to Bar Pull Ups, Fx: Pull Ups
Hang Power Cleans 115/80, Fx: 95/65
Push Jerks 115/80, Fx: 95/65
Rx+:135/105
Post-WOD Finisher:
1 Max Effort Unbroken Farmers Walk for Distance:
RX:32/24
FX:24/16
*Use 200 m route or 10m increments inside
Strength:
Snatch Complex:
5 sets of:
1 Squat Snatch + 1 Snatch Balance + 1 Overhead Squat
(Increase load each set)
Beginners: 2 x (2 Hang Power Snatch + 1 Overhead Squats)
Conditioning:
AMRAP 10:
7 Deadlifts 165/110, Fx: 135/95
14 Air Squats
21 Double Unders
RX+225/155
Strength:
Handstand Push Up Technique:
4-5 Sets of:
RX+: 5/3 Strict +6 Kipping
RX: 10 Kipping HSPU
FX:5-10 Kipping HSPU with 1-2 Abmats
Conditioning:
4 Rounds for time
200 m Run
10 Hand release Push Ups
15 Sit ups
20 Kettlebell Swings 32/24, Fx:24/16
Post-WOD Finisher:
3 sets:
20 (10L/10R) DB Or KB Single Arm Strict Press
20 Russian Twists
