WOD/Events

Open gym is only running from 12-1pm today.
Reminder – please fill out the annual BCF survey! This feedback is very helpful for us to improve our operations!
Ballston CrossFit will be closed this Sunday for the Easter Holiday (CFR7 will have open gym from 9-11am if you’d like to hit a workout).
========================================================
Fitness:
Power snatch to snatch, 10×1.1 (A)
Performance:
Power snatch to snatch, find heavy single of complex
*Complex is one power snatch to one (full) snatch.
 
Fitness & performance:
For time:
21 power snatches, 95/65
21 burpees
15 overhead squats, 95/65
15 burpees
9 full snatches, 95/65
9 burpees

“For God so loved the world, that he gave his only Son, that whoever believes in him should not perish but have eternal life. For God did not send his Son into the world to condemn the world, but in order that the world might be saved through him.” – John 3:16-17
 
Reminder – please fill out the annual BCF survey! This feedback is very helpful for us to improve our operations!
 
Ballston CrossFit will be closed this Sunday for the Easter Holiday (CFR7 will have open gym from 9-11am if you’d like to hit a workout).
========================================================
Handstand holds with a partner and handstand walking technique
 
Fitness:
AMRAP 15:
10 ring rows
30 second handstand hold
10 box jumps, 24/20
Performance:
AMRAP 15:
10 ring rows
10m handstand walks
10 box jumps, 32/26

Monday, April 6th, a chiropractor from the Arlington Pain & Rehab team will be treating athletes for free from 6-7pm; first come, first served, every other Monday evening.  The team at Arlington Pain & Rehab focuses on individual patient needs by utilizing a combination of chiropractic care, physiotherapy, sports massage, acupuncture, rehabilitation exercise protocols, and nutritional education.  The doctors at Arlington Pain & Rehab complete comprehensive exams to determine the root cause of your pain or injury.  Each patient is given a customized treatment plan to map their personal goals.  Arlington Pain & Rehab is the premier therapeutic destination for CrossFit athletes, runners, rugby players, yogis, and athletic enthusiasts of all ages.
 
Reminder – please fill out the annual BCF survey! This feedback is very helpful for us to improve our operations!
 
Ballston CrossFit will be closed this Sunday for the Easter Holiday (CFR7 will have open gym from 9-11am if you’d like to hit a workout).
========================================================
Fitness:
Back squat, 5×5 (A)
Performance:
Back squat, find a heavy quintuple (5)
 
Fitness & Performance:
“Death by Wallball Shots”
With a continuously running clock perform 2 wallball shots in the first minute, 4 wallball shots in the second minute, 6 wallball shots in the third… and so on, until you cannot perform the number of prescribed wallball shots for the given minute.

Reminder – please fill out the annual BCF survey! This feedback is very helpful for us to improve our operations!
 
Ballston CrossFit will be closed this Sunday for the Easter Holiday.
========================================================
Fitness:
Push press, 5×5 (A)
Performance:
Push press, find a heavy quintuple
 
Fitness:
5-4-3-2-1:
Power clean, 155/105
Rope climb
*Complete 5 burpees every minute.
Performance:
5-4-3-2-1:
Power clean, 185/120
Rope climb
*Complete 5 burpees every minute.

Reminder – please fill out the annual BCF survey! This feedback is very helpful for us to improve our operations!
 
Ballston CrossFit will be closed this Sunday for the Easter Holiday.
========================================================
Work mobility
 
Fitness:
AMRAP 20:
Row 300m
20 walking lunges
15 KB swings 24/16
10 front squats, 115/80
Performance:
AMRAP 20:
Row 300m
20 walking lunges
15 KB swings 32/24
10 front squats, 135/95
 
Ab finisher:
Tabata partner medicine ball sit-ups
Foam roll technique review

Friday Night Lights was so fun!! Thanks to everyone for coming out and cheering and congrats to the incredible performances put up by the top women and men from BCF & CFR7!!!
MAKE SURE YOU ENTER YOUR 15.5 SCORE BEFORE 8PM MONDAY!!! Great job everyone, now we have a year to get better in every way!
Reminder – please fill out the annual BCF survey! This feedback is very helpful for us to improve our operations!
========================================================
Fitness & performance:
EMOTM 10:
3 deadlifts, 80-85% of 1RM
 
Fitness & performance:
Run 800m
20 handstand pushups
Run 600m
15 handstand pushups
Run 400m
10 handstand pushups
Run 200m
5 handstand pushups

Yoga with Jenna at 10am! If you know any instructors who are available Sunday at 10am and teach a power vinyasa flow (like at Core Power or Spark Yoga), please connect us. Thanks!
If you still need to do 15.5, come in the evening and be ready to start the WOD at 6:30pm.
Click here for a great yoga and CrossFit article.
WOD schedule for Sunday – 11:15am,5:30pm. Please RESERVE classes (they fill up on Sunday)!
 
Hey everyone, Hogback Mountain has a private event this Sunday and Pev’s paintball was really expensive. So, we are pushing the event back 2 weeks. Please update your RSVP for April 12th.
NOTE: REVISED DATE/TIME April 12, 9am – 12:30pm
Come test your fitness in a paintball battle between BCF & CFR7 athletes!! Hogback Mountain Paintball. Price $45 for everything ($15 for 500 more paintballs if you are trigger happy. Friends welcome to join!
========================================================
Fitness:
Snatch, 10×1 (A)
Overhead squat, 7×2 (A)
Performance:
Snatch, find heavy double
Overhead squat, find heavy single
 
 

Hey everyone, Hogback Mountain has a private event this Sunday and Pev’s paintball was really expensive. So, we are pushing the event back 2 weeks. Please update your RSVP for April 12th.
NOTE: REVISED DATE/TIME April 12, 9am – 12:30pm
Come test your fitness in a paintball battle between BCF & CFR7 athletes!! Hogback Mountain Paintball. Price $45 for everything ($15 for 500 more paintballs if you are trigger happy. Friends welcome to join!
============================================================
Technique:
Thruster cycling, mobility and rowing technique
 
Metcon:
CROSSFIT OPEN 15.5 – THE FINAL WEEK
Rx’d
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’dWomen, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 95 lb.
Women use 65 lb.

---

Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 65 lb.
Women use 45 lb.