WOD/Events

You can get Mens and Womens CrossFit Nano 2.0 and 3.0’s for $74 (thanks for the heads up Erin Bird) – and free shipping!
Use coupon code BTS14 for $25 off or any order of $90 or more!  http://shop.reebok.com/us/shoes-men-s-crossfit/_/N-svZu2Z1z12xfw
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Fitness:
Power clean, 5×3 (A)
30-20-10:

• Push presses, 95/65
• Burpees

*Run 400m after each round.
Performance:
Power clean, find heavy triple
30-20-10:

• Push presses, 115/80
• Burpees

*Run 400m after each round.
 

New schedule is in effect. The following classes have been added (all of these classes count as a class if you are on a Gold membership):

• Sun Open gym from 12pm-1:15pm
• Monday Barbell Club 8:30-9:30pm (note – you may only sign up for ONE weekday Barbell Club every week, no exceptions)
• Wednesday Skills Class 8:30pm – 9:30pm. This will be a chance to work on double unders, kipping (pull-ups, HSPU, toes to bar), muscle ups, etc. We will work on 2 skills each week, which will be posted to the WOD page with the Wed WOD.

We are less than 3 weeks away from our summer BBQ and AM vs. PM Throwdown! To make sure we have enough food (free for members, $10 for friends), please click here to RSVP on Facebook by this Sunday.
Calling all competitors! If you have the ability to at least FX all WODs and RX some or most of them, sign up here if you’d like to compete in the AM vs. PM Throwdown.
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Skills class at 8:30pm will cover kipping pull-ups and double under technique and practice
WOD:
Technique: Rope climbing
Fitness & performance:
“31 Heroes”
 
The 31 Heroes Project was conceived in response to the downing of Extortion 17, a Chinook military helicopter, in Afghanistan on August 6, 2011 killing 30 military service members as well as one military working dog. Many of the fallen were Special Operators from the Navy’s SEAL community.
 
Men and women from all branches of our armed forces give their lives every day in defense of our freedom, sometimes with minimal recognition for their sacrifice or their family’s sacrifice. The events of August 6, 2011 drove us to recognize our responsibility as Americans to take care of the surviving families of this particular tragedy, but also to take action in support of all families of our fallen military heroes. Thus, the 31 Heroes Project was born.
While you do not have to donate to come do the WOD, we would request you donate $31 here. All proceeds benefit the Navy SEAL Foundation. You’ll receive a “31 Heroes WOD” tshirt for your donation.

AMRAP 31:

• 8 thrusters, 155/105
• 6 rope climbs –  REMEMBER YOUR TALL SOCKS
• 11 box jumps, 30/24

*Teams of two, one buddy runs 400m with 45/25 pound plate

New schedule is in effect. The following classes have been added (all of these classes count as a class if you are on a Gold membership):

• Sun Open gym from 12pm-1:15pm
• Monday Barbell Club 8:30-9:30pm (note – you may only sign up for ONE weekday Barbell Club every week, no exceptions)
• Wednesday Skills Class 8:30pm – 9:30pm. This will be a chance to work on double unders, kipping (pull-ups, HSPU, toes to bar), muscle ups, etc. We will work on 2 skills each week, which will be posted to the WOD page with the Wed WOD.

We are less than 3 weeks away from our summer BBQ and AM vs. PM Throwdown! To make sure we have enough food (free for members, $10 for friends), please click here to RSVP on Facebook by this Sunday.
Calling all competitors! If you have the ability to at least FX all WODs and RX some or most of them, sign up here if you’d like to compete in the AM vs. PM Throwdown.
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Fitness:
Press, find heavy double
Performance:
Press, 1×10 (70%); 2×5 (80%); 3×1 (90%)
Fitness & Performance
“Diane”
21-15-9:

• Deadlifts, 225/155
• Handstand pushups

*Compare to 2/20/2014

Chiro Dr. Gold from Full Motion Life & Sport will be treating athletes for free from 5-6pm on Monday. Just show up and it’s first come first served to get treated.
New schedule is in effect. The following classes have been added (all of these classes count as a class if you are on a Gold membership):

• Sun Open gym from 12pm-1:15pm
• Monday Barbell Club 8:30-9:30pm (note – you may only sign up for ONE weekday Barbell Club every week, no exceptions)
• Wednesday Skills Class 8:30pm – 9:30pm. This will be a chance to work on double unders, kipping (pull-ups, HSPU, toes to bar), muscle ups, etc. We will work on 2 skills each week, which will be posted to the WOD page with the Wed WOD.

We are less than 3 weeks away from our summer BBQ and AM vs. PM Throwdown! To make sure we have enough food (free for members, $10 for friends), please click here to RSVP on Facebook by this Sunday.
Calling all competitors! If you have the ability to at least FX all WODs and RX some or most of them, sign up here if you’d like to compete in the AM vs. PM Throwdown.
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Fitness:
Back squat, 5×3 (A)
3 rounds for time:

• 50 double unders
• 30 air squats
• 10 burpee box-jumps, 24/20

Performance:
Back squat, 3×10 (75%)
3 rounds for time:

• 100 double unders
• 30 jumping squats
• 10 burpee box-jumps, 32/26

If you can RX this WOD, then you should RX this WOD!

New schedule is in effect. The following classes have been added (all of these classes count as a class if you are on a Gold membership):

• Sun Open gym from 12pm-1:15pm (we still have Open gym on Sat as well, it is at 12pm this week)
• Monday Barbell Club 8:30-9:30pm (note – you may only sign up for ONE weekday Barbell Club every week, no exceptions)
• Wednesday Skills Class 8:30pm – 9:30pm. This will be a chance to work on double unders, kipping (pull-ups, HSPU, toes to bar), muscle ups, etc. We will work on 2 skills each week, which will be posted to the WOD page with the Wed WOD.

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Fitness:
Snatch, 10×1 (A)
AMRAP 12:

• 6 muscle up transitions (on rings with band)
• 6 power cleans, 115/80
• 9 kettlebell swings, 24/16

Performance:
Snatch, 5×1 (80%); 5×1 (85%)
AMRAP 12:

• 3 bar muscle ups
• 6 power cleans, 155/105
• 9 kettlebell swings, 32/24

Free class at noon, bring your friends!
Starting this weekend, our new schedule goes into effect. The following classes have been added (all of these classes count as a class if you are on a Gold membership):

• Sun Open gym from 12pm-1:15pm (we still have Open gym on Sat as well, it is at 12pm this week)
• Monday Barbell Club 8:30-9:30pm (note – you may only sign up for ONE weekday Barbell Club every week, no exceptions)
• Wednesday Skills Class 8:30pm – 9:30pm. This will be a chance to work on double unders, kipping (pull-ups, HSPU, toes to bar), muscle ups, etc. We will work on 2 skills each week, which will be posted to the WOD page with the Wed WOD.

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Fitness & performance:
“Fran”
21-15-9

• Thrusters, 95/65
• Pull-ups

*Compare to 2/2/2014: https://www.facebook.com/ballstoncrossfit/photos/pb.294215720601971.-2207520000.1406840200./700624876627718/?type=3&theater
 
Finsher: Fitness & perfmormance:
EMOTM 10:
3 front squats, 75%

Sneak peak at programming: we are doing Fran on Saturday  🙂
Starting this weekend, our new schedule goes into effect. The following classes have been added (all of these classes count as a class if you are on a Gold membership):

• Sun Open gym from 12pm-1:15pm (we still have Open gym on Sat as well, it is at 12pm this week)
• Monday Barbell Club 8:30-9:30pm (note – you may only sign up for ONE weekday Barbell Club every week, no exceptions)
• Wednesday Skills Class 8:30pm – 9:30pm. This will be a chance to work on double unders, kipping (pull-ups, HSPU, toes to bar), muscle ups, etc. We will work on 2 skills each week, which will be posted to the WOD page with the Wed WOD.

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Warm-up: 5 min double unders
Technique: squat snatch
Fitness & performance:
In teams of two; AMRAP 30:

• 6 squat snatches, (Fx: 95/65; Rx: 115/80)
• 9 burpee box-jumps, (Fx: 24/20; Rx: 32/26)
• 12 ring push ups

*While one partner works through the exercises above, one partner will run 200m with a 20/14lb med ball. Switch upon completion of the 200m.
 

Fitness:
Deadlift, 5×5 (A)
Tabata intervals of:

• Front Rack Barbell lunges, 75/55
• Toes to bar
• Push press, 75/55
• Kettlebell swings, 24/16

Performance:
Deadlift, 10×3 (85%)
 
Tabata intervals of:

• Front Rack Barbell lunges, 95/65
• Toes to bar
• Push press, 95/65
• Kettlebell swings, 32/24