Yoga with Liz at 10:00am!!!
Mobility/Skills Class with Coach Brandon at 12:20pm!!!
Strength:
Front Rack Lunge
5 x 10 (~40-50% of Front Squat)
From the Rack
Conditioning:
4 Rounds
200 m Run
20 Dumbbell Snatches (50/35) (Fx 35/20)
10 Suitcase Step ups (50/35) (Fx 35/20)
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!!
“Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009.
He is survived by his parents, Richard and Ethel Jane Nuttall.”
Conditioning:
“Nutts”
For time:
10 HSPU’s
15 Deadlifts 250/175
25 box jumps 30/24
50 pull-ups
100 wall balls 20/14
200 double unders
400m run carrying a plate (45/25) – use a plate off your DL bar
Compare 9/11/17
Thank you to everyone (109 responses!) for your extremely valuable feedback on our 2018 member survey! We have reviewed the feedback – click here to review our insight into the most common questions/concerns and changes we are making to our box operations.
Your feedback helps us improve the box in our constant pursuit of excellence – we hope you are excited about the changes we have started to implement immediately (and will continue to see over the next few weeks)!
===========================
Strength:
Bench Press
5 x 10 (Across @ 65-75% of 1RM)
Superset with 8-10 Ring Rows
Conditioning:
5 Rounds
5 Manmakers (across)
10-15 GHD Sit ups (Fx V-Ups)
Rest as needed, Quality, not for time
Man maker: Push Up + Renegade Row L/R + Pop to Power Clean + Thruster
Thank you to everyone (109 responses!) for your extremely valuable feedback on our 2018 member survey! We have reviewed the feedback – click here to review our insight into the most common questions/concerns and changes we are making to our box operations.
Your feedback helps us improve the box in our constant pursuit of excellence – we hope you are excited about the changes we have started to implement immediately (and will continue to see over the next few weeks)!
=========================
Strength/Skill:
Strict Pull Up Development
RX+: 5 x 3 Weighted Pull ups, Tempo (3010)
RX: 5 x 3-5 Pull ups, Tempo (3010)
Conditioning:
Throwdown Wod 2
4 person team:
Buy In: 15 Rope Climbs
(1 person works, 3 rest)
-Then-
(2 people work, 2 rest)
100 Front Squats (115/80)
100 T2B
100 Front Rack Lunges (115/80)
-Then-
Cash Out 15 Rope Climbs
(1 person works, 3 rest)
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
Free Beginner CrossFit Class at 7:45pm. 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!
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. Wednesday, October 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:
Back Squat
5 x 3 @ 85 – 90%
(or heavier than last week)
Conditioning:
Row Primer
alternating with a partner row 100, 200, 300 meters each
Rowing Test
:30 work x :30 Rest x 4
RX+ 6 rounds
EVERY ROUND IS MAX EFFORT FOR METERS
Performed Correctly the first Round should be the highest Score
Record ALL 4 Scores in order
Finisher:
Skin the Cats
5 x 5
or goat work
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!
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. Wednesday, October 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!!!
Overview of week:
Monday: Push Press Complex
Tuesday: Back Squats
Wednesday: Bring a Friend Workout!!
Thursday: Strict Pull-ups
Friday: Bench Press
Saturday: Hero WOD “Nutts”
Sunday: Front Rack Lunges
Strength:
Power Clean Push Press Complex
5 Sets of
3 Power Cleans + 5 Push Press
ME: Increase Loading Every Set
Complex is performed Unbroken (Touch and Go)
Conditioning:
AMRAP 10
10 Hang Power Cleans and Jerks (95/65)
10 Burpees
Rx+ 115/80
Yoga with Liz at 10:00am!!!
Mobility/Skills Class with Coach Brandon at 12:20pm!!!
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!
Plan to arrive around 3:45pm so we can get started on time.
Strength:
4 Super Sets
20 Single arm Dumbbell Bench Press (10L/10R)
8 Single Arm Dumbbell Row (Heavy)
Conditioning:
4 rounds of :30 work :30 rest
Row Cals
Handstand Push up (Fx Push Ups)
In place Lunges (32/24) (Fx 24/16)
Alternating movements