WOD/Events

Skills class tonight with Jake (make sure you reserve). Skills covered are GHD sit-ups, hip extensions and double unders.
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Fitness:
Hang power clean to split jerk, 7×1.2 (A)
Performance:
Hang (low) power clean to split jerk, find heavy single
 
Fitness & performance:
EMOTM 10:
3 power cleans, 80% of weight used in strength
*With the remaining minute, complete as many double unders as possible.

NOTE – noon WOD will be cancelled tomorrow due to security measures in place for this event.
Fitness:
Front squats, 5×5 (A)
*Add 5-10 pounds from last week.
Performance:
Front squats, 7×2 (80-85%)
 
Fitness & performance:
50-30-10:
Wallball shots, 20/14
Box jumps, 24/20
*Every minute on the minute, complete 4 burpees.

In honor of the official CrossFit Route 7 opening today, we’ll be doing the same WOD that we did when BCF opened on Feb 13, 2012!! When we opened, the best Fran times were around 5 min, we now have several athletes with a sub 3 min Fran time. Bring the heat today!!
Be sure to RESERVE classes tonight (we will be enforcing class sizes). Easy to use app, click here on your smartphone.
WEATHER UPDATE: We will be open in the am regardless of weather conditions.
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Fitness & performance:
“Fran”
21-15-9
Thrusters, 95/65
Pull-ups
*Compare to 8/2/2014
 
Finisher: EMOTM 12:
2 push presses*
*70-75% of 1RM clean & jerk

Yoga at 10am with Julia (dress warm – might be cool in the box with this cold weather)! Free for members and $10 for drop-ins. Great way to get loose for the snatches and overhead squats! Be sure to reserve class, 11am is nearly full, but plenty of room at 5:30pm WOD.
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Fitness:
1) Snatch technique, then 10×1 (A)
2) Overhead squat, 5×3 (A)*
Performance:
1) Hang (low) snatch to snatch, find a heavy single
2) Overhead squat, 5×3 (85% of heavy single)*
*Pause at the bottom of each squat.
 

2015 B&R BARBELL CLUB: Our olympic weightlifting program (B&R Barbell Club) has grown significantly in the last 2 years. Now, and in partnership with CrossFit Route 7, we have some changes to the program. Pricing, schedule and details are listed here: https://ballstoncrossfit.com/barbell-club/   Note – For the next few weeks, we have some additional discounts (20-30% off B&R Membership) for BCF members who want to add a B&R Barbell Club package to their CF membership.
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Fitness:
Thruster, 7×2 (A)
Performance:
Heavy thruster, find a heavy double
Fitness & performance:
5-4-3-2-1:
Thrusters, 85% of weight used in strength
Rope climbs
*50 double unders after each round.

2015 B&R BARBELL CLUB: Our olympic weightlifting program (B&R Barbell Club) has grown significantly in the last 2 years. Now, and in partnership with CrossFit Route 7, we have some changes to the program. Pricing, schedule and details are listed here: https://ballstoncrossfit.com/barbell-club/   Note – For the next few weeks, we have some additional discounts (20-30% off B&R Membership) for BCF members who want to add a B&R Barbell Club package to their CF membership.
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Fitness:
Clean technique, then 10×1 (A)
Performance:
Hang (low) clean to clean, find a heavy single
Fitness & performance:
10 rounds for total time:
5 power cleans, 75% of weight used in strength
25 double unders
*Rest 30 seconds after each round then repeat.

2015 B&R BARBELL CLUB: Our olympic weightlifting program (B&R Barbell Club) has grown significantly in the last 2 years. Now, and in partnership with CrossFit Route 7, we have some changes to the program. Pricing, schedule and details are listed here: https://ballstoncrossfit.com/barbell-club/   Note – For the next few weeks, we have some additional discounts (20-30% off B&R Membership) for BCF members who want to add a B&R Barbell Club package to their CF membership.
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The WOD below is our benchmark WOD for our 2015 Nutrition Challenge. We will be re-testing Feb 5th at the end of the challenge.
Fitness & performance:

Finisher: Back squat, 1×20

Nutrition Challenge is tonight instead of the 6:30pm WOD. Be sure to reserve the 5:30pm and 7:30pm as they are likely to be crowded. Also, last chance to sign up for a body composition analysis ($50) this evening (slots are filling up): https://docs.google.com/spreadsheets/d/18rhP7vJH1h4YCrDgyYbNPCz_Lo3IDSXUW3t6UeDRqsA/edit?usp=sharing
We will have our December referral program drawing tonight before the Nutrition Seminar, lets see who wins some cool prizes (including a month of free BCF membership and a flying object) – entrants below:

Last chance to sign up for the following event:
Women’s Self Defense Jan 10: https://ballstoncrossfit.com/january-10th-womens-self-defense-class/
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Fitness:
Split jerk technique, then 10×1 (A)
Performance:
Split jerk, find a heavy double
Fitness & performance:
AMRAP 9:
3 push presses (Fx: 95/65; Rx: 115/80)
3 kettlebell swings (Fx: 24/16; Rx: 32/24)
6 push presses (Fx: 95/65; Rx: 115/80)
6 kettlebell swings (Fx: 24/16; Rx: 32/24)
9 push presses (Fx: 95/65; Rx: 115/80)
9 kettlebell swings (Fx: 24/16; Rx: 32/24)
*Continue to add three reps to each movement until the nine minutes are complete