TONIGHT: 6:30 – 7:45pm FREE Functional Movement Screen by The Jackson Clinics Physical Therapy. For more info and to sign up Click Here
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Pistol Technique
RX: EMOM 5
12 Pistols (6 Each Leg)
AMRAP 20
100 Double Unders
80 WBS 20/14
60 Burpees
40 Front Squats 135/95, Fx: 95/65
20 Cal Row
TONIGHT: 5:00pm-6:30pm FREE Arlington Pain and Rehab Chiropractic care. For more info click Here
TONIGHT: 6:30pm FREE CrossFit Intro Class. Just drop in, no experience needed.
Wednesday Sept 28th: 6:30 – 7:45pm FREE Functional Movement Screen by The Jackson Clinics Physical Therapy. For more info and to sign up Click Here
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10 min Kipping handstand push-up technique (athletes with an excellent kip can work shoulder mobility or stability exercises – theraband routine)
“Diane”
21-15-9:
Deadlifts, 225/155
Handstand pushups
12:00 Cap
compare: 8/3/2015
10 min EMOM: 3 front squats (A@75-80% depending on how legs feel after Diane)
Tuesday Sept 27th: 5:00pm-6:30pm FREE Arlington Pain and Rehab Chiropractic care. For more info click Here
Tuesday Sept 27th: FREE CrossFit Intro Class 6:30pm. Just drop in, no experience needed.
Wednesday Sept 28th: 6:30 – 7:45pm FREE Functional Movement Screen by The Jackson Clinics Physical Therapy. For more info and to sign up Click Here
Saturday Oct 1st – FREE CrossFit Intro Class at Noon. Just drop in, no experience needed.
Sunday Oct 2nd – Power Yoga at 10am. Free for all Ballston CrossFit Members.
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Two of our athletes came in 1st place at the SuperFit competition this past weekend in the coed novice division!! Great work Jeremy Lundstrom and Jace Howanitz.
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Strength/Skill Schedule This Week
Monday: Bench Press
Tuesday: Front Squat
Wednesday: Pistol Technique
Thursday: Split Jerk
Friday: Deadlift
Saturday: Snatch
Sunday: Weightlifting
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Bench Press
4 x 4 @85% of 5RM
4 Rounds for time
10 Clusters 115/80, Fx:95/65
10 C2B, Fx:Pull Ups
10 Box Jumps 24/20
TODAY! Yoga at 10am FREE for CrossFit Members
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Push Press 5 x 5 (A)
For Time:
100 Doube Unders
50 Front Rack KB Step us 24/16 (24/20) Fx: 16/12
75 Double Unders
25 Front Rack KB Step us 24/16 (24/20) Fx: 16/12
50 Double Unders
* 1 KB
The Sat free class is cancelled as the coaching team is short handed this weekend (up celebrating Coach Travis and EB’s wedding!). Next free class is Tuesday at 6:30pm – apologize for the inconvenience.
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Hang Power Clean:
EMOM 10:
Starting at 65%, increase 5# after every sucessful lift.
28-21-14-7
KBS 32/24, FX:24/16
Row Calories
Bring Sally Up Barbell Back Squat Finisher.
Deadlift Resets
3 X 5 at 90% of 3RM
*athletes must ride the bar back to the ground and reset grip and pulling position each rep
3 Supersets
6 Pendlay Rows
8 Good Mornings (Don’t exceed 115/80)
Muscle Up Technique
Rx: 20 Burpee Muscle Ups for time
Fx: 10-15 Muscle ups
Partner Wod:
With 1 partner working 1 resting alternating every :30
3 Rounds;
40 Power Cleans 115/80, Fx: 95/65
30 C2B, Fx: Pull Ups
20 Push Jerks 115/80, Fx: 95/65
10 Burpees over Bar*
*athlete must open their hips
Strict Press Finisher:
3 x 3 (ME)”
TONIGHT! – Mighty Meal FREE Samples 6-8pm
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Back Squat:
6 x 2 @ 95% of 5RM
Cash-in: 100 double unders
Then 3 Rounds:
20 Box Jumps 24/20
10 Deadlifts 255/165, Fx: 185/125
Cash-out: 100 double unders