Free class Sat at noon, bring your friends!
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Fitness & performance:
For time:
*Compare to 6/28/2013
Fitness:
Deadlift, 5×3 (A)
Performance:
Deadlift, 2×3 (80%); 2×3 (85%); 2×3 (90%)
Fitness & performance:
“Mary”
AMRAP 20:
*Compare to 3/3/2014: https://www.facebook.com/ballstoncrossfit/photos/pb.294215720601971.-2207520000.1413375331./713885471968325/?type=3&theater
Fitness & performance:
EMOTM 10: 1 power clean, (80% of 1RM clean & jerk)
Fitness:
AMRAP 15:
Performance:
AMRAP 15:
Skills class at 8:30pm with Coach Jake – muscle up and rowing technique! If you can do 5 strict pull-ups and 5 strict ring dips, once you improve your technique, you should be knocking out muscle ups!
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Fitness:
Press, 5×3 (A)
Performance:
Press, 5×3 (ME)
Fitness:
Tabata intervals of:
Performance:
Tabata intervals of:
Fitness:
Strict pull-ups, 4 sets of max reps
2-4-6-8-10-8-6-4-2:
*After each round, complete 30 double unders.
Performance:
Weighted pull-ups, 4×5 (A)
2-4-6-8-10-8-6-4-2:
*After each round, complete 30 double unders.
Happy Columbus Day! Regular WOD schedule today. If you don’t have to work and noon is too late, you can feel free to come WOD with me at 10am (arrive at 9:45am for mobility).
If you missed this FB post, great deal on oly shoes! Pendlay oly shoes for $99 w free shipping!
http://www.muscledriverusa.com/Pendlay-Weightlifting-Shoes_c_715.html?mc_cid=77f2617ef1&mc_eid=f403573243
For those of you who missed the mobility seminar last week, we have thrown together a link with a bunch of mobility videos. I would like to see more athletes dedicated to mobility before and after class, this will help you get stronger and keep your body healthy! You can find this link as an event on the WOD page: https://ballstoncrossfit.com/mobility-everyday-event-in-your-life/
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Fitness:
Front squat, find a heavy double
7 rounds for time:
Performance:
Front squat, find a heavy single
7 rounds for time:
Ab finisher
Yoga at 10am, free for members and $10 for friends!
We are pre-ordering hoodies. They are $35 each with BCF logo on the back and on the front. Comment on Facebook post with size and color if you want to order one (we will receive them in about a month). We have several at BCF, so feel free to try on a few to gauge your size.
Men colors: http://www.independenttradingco.com/collections/mens1-all/products/mens-midweight-zip-hooded-sweatshirt
Women colors (note, these are juniors so you will need to size up 1-2 sizes):http://www.independenttradingco.com/collections/juniors-all/products/juniors-light-weight-zip-hooded-sweatshirt
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Fitness:
Clean, 7×2 (A)
Performance:
Clean, find heavy double
Fitness & performance:
10-9-8-7-6-5-4-3-2-1:
Power clean, 75% of heavy double
Ring rows
*25 double unders after each round
Free class at noon, bring your friends!
We are pre-ordering hoodies. They are $35 each with BCF logo on the back and on the front. Comment on Facebook post with size and color if you want to order one (we will receive them in about a month). We have several at BCF, so feel free to try on a few to gauge your size.
Men colors: http://www.independenttradingco.com/collections/mens1-all/products/mens-midweight-zip-hooded-sweatshirt
Women colors (note, these are juniors so you will need to size up 1-2 sizes):http://www.independenttradingco.com/collections/juniors-all/products/juniors-light-weight-zip-hooded-sweatshirt
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Fitness:
Deadlift, 3×5 (A)
Performance:
Deadlift, 3×5 (80-85%)
Fitness & performance:
In teams of two, AMRAP 20:
*While one partner completes the above work, the other will complete a 200m suitcase carry (24/16). Upon completion of the 200m carry, partners will switch tasks.
