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!!
Strength:
E2MOM 20
Power Clean + Hang Power Clean (ME)
Conditioning:
For Time
30 Cal Ski Erg
30 Cal Assault Bike
30m Handstand Walk (Fx: 30 Shoulder Taps)
Overview of The Week:
Monday: “Kalsu”
Tuesday: Clean Complex
Wednesday: E3MOM Row and Snatch
Thursday: Front Squats
Friday: Deadlift
Saturday: Open WOD 15.3
Sunday: Push Press Complex
5 Year Member Highlight: EB Srygley
Conditioning:
Kalsu is a Hero WOD which honours Robert James “Bob” Kalsu (April 13, 1945 – July 21, 1970), a former professional American Football player, who left his sport career behind to serve his country in the Vietnam war.
“Kalsu”
For Time
100 Thrusters (135/95 lb)
EMOM 5 Burpees including 0:00
Finisher:
Couch Stretch 2:00 min/leg
Yoga with Liz at 10:00am!!!
Mobility/Skills Class with Coach Brandon at 12:20pm focusing on Ring Muscle Ups!
Conditioning:
“Diane”
21 – 15 – 9
Deadlift (225/155)
Handstand Push Ups
Post WOD Finisher:
Rope Climbs
RX+: 15 Ascents for time
Rx: 12 Ascents for time
Fx: 9 Ascents for time
Compare to 8/23/18
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:
E2MOM 12
2 Back [email protected]%
Conditioning:
3 Rounds
500m Row
100 Double Unders (Fx: 75 Double Unders)
10 Hang Power Cleans (155/105) (Fx: 115/80) (Rx+: 185/125)
Rest 1 Minute after each round.
5 Year Member Highlight: Gary Greenfest
– How many days a week do you workout (and typically what time slot)?
When I had more time 3-5 x per week in the afternoon (5:30pm).
– What is your favorite thing about BCF?
The community, friendly competition, as well as the quality of the coaching which can’t be minimized.
– What is your favorite movement/workout? Least favorite?
My favorite workout is one that involves technique, strength, and cardio; traditional Crossfit movements with a run. Crossfit Total is NOT my strength, no pun intended.
– What is your favorite post WOD meal?
Burger and shake (earn the calories I just burned).
– What accomplishment are you most proud of (inside or outside the box)?
It has to be just starting Crossfit to begin with after not having any lifting background whatsoever. I missed the competitiveness of playing sports and getting back into something with similar characteristics was rewarding.
– What is one goal you would like to accomplish in the next year?
Keeping the injuries low and just keep going.
– What advice can you provide to people new to the box?
Taking the time to learn the correct techniques will pay off in the long run.
Strength:
Ski Erg
50/40 Calories for time
Compare to 10/29/18
Conditioning:
4 Rounds
Work 3:00/Rest 1:00
AMRAP
10 Push Jerk (135/95) (Fx: 95/65) (Rx+: 165/115)
3 Bar Muscle Ups (Fx: C2B) (Rx+: 5 Bar Muscle Ups)
Athletes pick up where they left off on each work period.
Conditioning:
“Open Workout 18.1”
AMRAP 20
8 Toes to Bar
10 Dumbbell Hang Clean and Jerks (50/35)
14/12 Cal. Row
Two heats with athletes judging
Make sure to check Zen planner. Morning open gym will end at 8:30AM on Wednesdays until further notice.
Ballston CrossFit is having a Bring a Friend Day!!! Bring a buddy to any WOD and spread the joy of fitness and community. No exercise or CrossFit experience needed. Come workout and have fun. Friends will receive a $25 discount on any of our upcoming Foundations Courses if they sign up on Bring a Friend Day.
Don’t forget about our Referral Program: As a member of the BCF community, you have the opportunity for you and a friend to receive $50 towards toward one month of training. After your friend completes foundations, if they elect to sign up for a 3, 6, or 12-month membership, then they will get $50 off their first month of membership and you will get $50 off your next month.
Partner Core Development:
3 Rounds with Wall Ball:
10 Each Direction Partner Russian Twists
15 Partner Sit Ups
Conditioning:
“Bring a Friend Day”
AMRAP 20
One partner working at a time
5 Burpees
10 Box Jumps
15 Goblet Squats (50/35) (Fx: 35/20)
Free Beginner CrossFit Class at 6:30 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.
Strength:
E2MOM 20
Power Snatch (ME)
Conditioning:
For Time
30/25 Cal Assault Bike Buy In
-Then-
3 Rounds
5 Strict HSPU (Fx: Kipping HSPU) (Rx+: 4″”/2″” Deficit)
15 C2B Pull Ups (Fx: Pull Ups)
Time Cap: 12 Minutes
Overview of The Week:
Monday: Clean EMOM
Tuesday: Power Snatch
Wednesday: Bring A Friend Day
Thuesday: Open Workout 18.1
Friday: Ski Erg
Saturday: Back Squats
Sunday: “Diane”
5 Year Member Highlight: Andrew Surdyka
Strength:
E2MOM 20
Clean (ME)
Conditioning:
For Time
10 – 20 – 30 – 40
Wall Balls (20/14)
40 – 30 – 20 – 10
American Kettlebell Swings (24/16)
Time Cap: 14 Minutes
