July 8 is our next Bring a Friend to WOD day.
The 2014 AM vs. PM Throwdown and BCF summer BBQ, August 23, 4:30pm. Mark your calendars! Reserve here.
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Fitness:
5 rounds for time:
Performance:
5 rounds for time:
KB complex/technique: KB swings, KB cleans, KB push press, KB snatch
EMOTM 12:
2 back squats (80-85%)
Fitness:
21-15-9:
*After each round, complete a 200m suitcase carry with kettlebell.
Performance:
21-15-9:
*After each round, complete a 200m suitcase carry with kettlebell.
Warm-up: 5 min double unders
10 min AMRAP:
Fitness: HSPU and HSPU kipping practice
Performance: HSPU to a negative (45/25)
Fitness:
9-15-21:
Thrusters, 95/65
*Run 400m after each round.
Performance:
9-15-21:
Thrusters, 115/80
*Run 400m after each round.
Fitness & performance:
“Cindy:”
AMRAP 20:
*Compare to 9/17/2013: https://www.facebook.com/ballstoncrossfit/photos/pb.294215720601971.-2207520000.1402620246./630961993594007/?type=3&theater
Finisher: 2 Deadlift EMOTM 10: 75-80%
Chiro Dr. Gold from Full Motion Life and Sport will be working on athletes for free from 5-6pm.
We are excited to announce that Custom Fit Meals is currently releasing their NEW SUMMER MENU! In an effort to provide you with more variety and better flavors, CFM recently hired top culinary experts from around the nation to completely revamp their menu. They have already launched over 15 new items and will continue to launch at least 3 NEW items each week over the course of the new few months (over 40 new items total). To showcase some of the new dishes, Scott Dean (co-founder) will be here tonight from 5:30 – 8:30 so you can sample some of their new flavors and to answer any nutritional questions you may have. Remember, you can’t out train a bad diet and Custom Fit Meals makes it easy to eat healthy! Order online at www.CustomFitMeals.com and pick–up fresh, delicious meals at BCF each week. Eat Clean. Live Better.
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Fitness:
Hang power clean, 5×5 (A)
Tabata intervals of:
Performance:
Hang power clean, 2×3 (70%); 2×2 (75%); 2×1 (80%)
Tabata intervals of:
Yoga, free for members, $10 for friends.
Note – due to low attendance, we have cancelled the Sun noon WOD. We have moved Sunday Barbell Club to noon (Sunday Barbell Club will also be cancelled if more people don’t start attending). Effective today, this is the schedule:
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Fitness:
Front squat, 5×5 (A)
21-15-9:
Front squat, 95/65
*400m run after each round.
Performance:
Front squat, find heavy single
21-15-9:
Front squat, 135/95
*400m run after each round.
Free class at noon, bring your friends!
Also, for this week only, we have shifted Open gym to noon on Saturday.
Note – due to low attendance, we have cancelled the Sun noon WOD. We have pulled Sunday Barbell Club forward by an hour (Sunday Barbell Club will also be cancelled if more people don’t start attending). Effective Sunday, this is the schedule:
======================================================================================= Clean and jerk technique Fitness For time:
Performance: For time:
This article is pure gold. Excellent information for newbies…and some experienced athletes! http://www.boxlifemagazine.com/community/13-crossfit-gym-etiquette-rules-you-need-to-know
Note – due to low attendance, we have cancelled the Sun noon WOD. We have pulled Sunday Barbell Club forward by an hour (Sunday Barbell Club will also be cancelled if more people don’t start attending). Effective Sunday, this is the schedule:
Also, for this week only, we have shifted Open gym to noon on Saturday.
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Fitness:
Snatch, 10×1 (A)
Snatch balance, 10×1 (A)
Performance:
Snatch, find heavy single
Snatch balance, 10×1 (85% of above)
