WOD/Events

Regular schedule Monday and Tuesday (except we have cancelled the 8:30pm WOD Mon & Tues). Tucker and Jake will be hosting a meeting at 9:30pm to discuss the 2015 B&R Barbell Olympic weightlifting program at BCF and CFR7. Feel free to join if interested and we’ll be posting more info later this week.
Holiday schedule for Wednesday and Thursday will consist of:

Yoga is cancelled today (we plan to start back up again next week!). We have a WOD at 11am with Coach Adam (be sure to reserve!).
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Fitness:
Deadlift, 5×5 (A)
Performance:
Deadlift, 3×10 (ME)
 
Fitness:
5 rounds:
15 KB goblet squats (24/16)
15 sit-ups
15 overhead walking lunges (25/15)
* immediate 3 burpee penalty if you stop moving on any of the movements
Performance:
5 rounds:
15 KB goblet squats (32/24)
15 toes to bar
15 overhead walking lunges (45/25)
* immediate 3 burpee penalty if you stop moving on any of the movements or come off the bar

WODs at 10&11am and open gym at noon.
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Fitness:
Clean & jerk technique, then 10×1 (A)
Performance:
Clean + 2 jerks, find heavy single of complex
 
Fitness & performance:
AMRAP 12:
2 clean complex*, 75% of weight used in strength
4 box jumps, Fx: 24/20; Rx: 32/26
8 kettlebell swings, Fx: 24/16; Rx: 32/24
*Power clean to front squat to jerk

Yoga class is cancelled on Sunday.
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Fitness & performance:
For time:
Row 1,000 meters
30 ring dips
40 kettlebell sumo-deadlift high pull, Fx: 24/16; Rx: 32/24
50 push-ups (Rx: hand off ground)
40 pull-ups (Rx: chest to bar)
30 handstand pushups
150 double unders
 
Finisher:
Fitness & performance:
Sled pulls, 8x50m
*Add weight each push. This is a maximal effort.

MERRY CHRISTMAS!!!
 
Matthew 1: 21-23: She will give birth to a son, and you are to give him the name Jesus, because he will save his people from their sins.”All this took place to fulfill what the Lord had said through the prophet:  “The virgin will conceive and give birth to a son, and they will call him Immanuel” (which means “God with us”).
Romans 6:23 For the wages of sin is death, but the free gift of God is eternal life in Christ Jesus our Lord.
 

Christmas and NYE schedule over the next 2 weeks. Please RESERVE classes and if they fill up 48 hours in advance, I’ll add another. If you wait until the last minute and classes fill up, I won’t be able to add a class. So RESERVE CLASSES!  Click on link from smart phone to create the app: http://ballstoncrossfit.zenplanner.com

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Fitness & performance:
Kipping pull-up technique
 
10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1
Thruster Fx: 95/65 Rx: 115/80
*After each round of thrusters, complete 4x10m shuttle sprint (hand touch line)
 
Finisher: Ab work
 
 

Christmas and NYE schedule over the next 2 weeks. Please RESERVE classes and if they fill up 48 hours in advance, I’ll add another. If you wait until the last minute and classes fill up, I won’t be able to add a class. So RESERVE CLASSES!  Click on link from smart phone to create the app: http://ballstoncrossfit.zenplanner.com

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Fitness:
Bench press, 5×5 (A)
Performance:
Bench press, 3×10 (ME)
 
Fitness & performance:
Tabata intervals of:
Wallball shots, 20/14
Weighted sit-ups, 25/15
KB swings, Fx: 24/16, Rx: 32/24
KB goblet squats, Fx: 24/16, Rx: 32/24

Christmas and NYE schedule over the next 2 weeks. Please RESERVE classes and if they fill up 48 hours in advance, I’ll add another. If you wait until the last minute and classes fill up, I won’t be able to add a class. So RESERVE CLASSES!  Click on link from smart phone to create the app: http://ballstoncrossfit.zenplanner.com

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Fitness:
Overhead squat, 5×3 (A)
Performance:
Overhead squat, 5×3 (ME)
 
Fitness:
21-15-9:
Power snatches, 95/65
Over the bar burpees
*50 double unders after each round
Performance:
21-15-9:
Power snatches, 115/80
Over the bar burpees
*50 double unders after each round