WOD/Events

We will be running our regular WOD schedule today – come WOD with us (we are not afraid of a little snow)!
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.
Last chance to sign up for the following events:
Nutrition challenge kicks off Jan 7: https://ballstoncrossfit.com/january-7-nutrition-challenge-seminar-and-kick-off/
Women’s Self Defense Jan 10: https://ballstoncrossfit.com/january-10th-womens-self-defense-class/
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Fitness:
Front squat, 5×5 (A)
Performance:
Front squat, 10×3 (75-80%)
Fitness & performance:
AMRAP 15:
5 deadlifts (Fx: 155/105; Rx: 185/120)
10 bastards
15 double unders

Please RESERVE classes tonight, the box will get busy in January and we’ll be enforcing the class cap sizes. If you don’t have the app, click here on your smartphone:  http://ballstoncrossfit.zenplanner.com
Referral program drawing: At the beginning of the 6:30pm WOD on Wednesday we’ll be having a drawing for all athletes who referred a friend in December! Prizes include a free month of membership at BCF! The following athletes referred a friend in December:

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.
Last chance to sign up for the following events:
Nutrition challenge kicks off Jan 7: https://ballstoncrossfit.com/january-7-nutrition-challenge-seminar-and-kick-off/
Women’s Self Defense Jan 10: https://ballstoncrossfit.com/january-10th-womens-self-defense-class/
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Fitness:
Push Press, 5×2 (A)
4 rounds, 1 minute stations:
Pull-ups (kipping permitted)
Push Ups
Weighted sit-ups (15/10)
Box-jumps (24/20)
 
Performance:
Push Press, 5×2 (ME)
4 rounds, 1 minute stations:
Strict pull-ups
Ring push-ups
Weighted sit-ups (25/15)
Box-jumps (32/26)
 

Yoga at 10am with Julia! No open gym today.
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Fitness & performance:
AMRAP 4:
Sprint 200m
2 rope climbs
*Rest 1 minute and repeat two more times.
 
Finisher:
EMOTM 12:
2 front squats*
*First 6 minutes: 75% to 80%
*Second 6 minutes: 80% to 85%

Open gym is at noon today.
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Fitness:
Deadlift, find a heavy double
Performance:
Deadlift, find a heavy single
 
Fitness & Performance:
“Jackie”
For time:
1000 meter row
45 pound thruster, 50 reps
30 pull-ups
*Compare to 7/28/2014

Regular schedule is back in full effect today (and we WILL have yoga again starting this Sun at 10am)
Event reminders (reservations required):
Nutrition challenge kicks off Jan 7: https://ballstoncrossfit.com/january-7-nutrition-challenge-seminar-and-kick-off/
Women’s Self Defense Jan 10: https://ballstoncrossfit.com/january-10th-womens-self-defense-class/

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HEAVY SINGLE FRIDAY!!!
Olympic Total:
Snatch, find heavy single
Clean & jerk, find heavy single
*Compare to 8/30/2014

HAPPY NEW YEAR BCF!!!
Holiday schedule in effect today, WODs at noon and 4:30pm

Holiday schedule for Wednesday and Thursday will consist of:

8:30pm WOD is cancelled tonight.
2 exciting events coming up. Be sure to sign up ASAP! We’ve extended the $55 pricing on Nutrition Challenge through Jan 1 – Merry Christmas (now sign up!)!
2015 Nutrition Challenge:
https://ballstoncrossfit.com/january-7-nutrition-challenge-seminar-and-kick-off/
Ladies, self defense class at BCF:
https://ballstoncrossfit.com/january-10th-womens-self-defense-class/
Holiday schedule for Wednesday and Thursday will consist of: