Strength:
E3MOM 15
10 Back Squats
1: 60 – 65%
2: 65 – 70%
3: 65 – 70%
4: 65 – 70%
5: 70 – 75%
Conditioning:
AMRAP 10
8 Dumbbell Box Step Ups
8 Chest to Bar Pull Ups (Fx: Pull Ups)
8 Dumbbell Box Step Ups
8 Each Arm Dumbbell Push Press
(50/35) (Fx: 35/20) (Rx+: 70/50)
BCF Bring a Friend Day!
Bring a friend to any of the classes today and they will get a discount on their Foudations!
Strength:
4 Rounds
Work :20/Rest :10
1: High Plank Shoulder Taps
2: V- Ups (Fx: Tuck Ups)
3: Reverse Plank
4: Sit Ups
Conditioning:
AMRAP 20
With a Partner Alternating Movements
10 Burpees Over the Rower
20 Alternating Dumbbell Hang Snatches (50/35) (Fx: 35/20) (Rx+: 70/50)
20/15 Calorie Row (Fx: 15/10)
Run 200m together to complete each round.
Core Blast 6:45pm!
Strength:
Every 1:30 for 4 Sets
2 High Hang Squat Cleans
1: 50 – 55%
2: 55 – 60%
3: 60 – 65%
4: 65 – 70%
Directly Into
Every 1:30 for 6 Sets
2 Hang Squat Cleans
1: 65 – 70%
2: 70 – 75%
3: 75 – 80%
4: 80 – 85%
5: 80 – 85%+
6: 80 – 85%++
Conditioning:
4 Rounds
12 Back Rack Lunges (135/95) (Fx: 95/65) (Rx+: 165/115)
72 Double Unders (Fx: 48)
BCF Bring a Friend Day!
Do you have a buddy that you’ve been trying to convince to check out Ballston CrossFit? We are here to help steer them in the right direction.
Wednesday, June 23, will be Bring a Friend Day at BCF! Help grow the BCF community by bringing a pal to try out a WOD at any of our normal class times for FREE.
If they decide to sign up for a Foundations Course, it will be discounted to $124 from its normal price of $149!!!
Click HERE for more information and please RSVP!
| Weekly Overview | Events/Classes | |
| Monday | Upper Body Strength | |
| Tuesday | Hang Squat Cleans | Core Blast 6:45pm!!! Free Beginner CrossFit – 6:45pm REGISTER |
| Wednesday | BCF Bring a Friend Day!! | |
| Thursday | Back Squats | |
| Friday | Conditioning | |
| Saturday | Deadlifts | Skills Class at 1:15pm: Rope Climbs |
| Sunday | Strict Press | Yoga – 10:00am |
Strength:
E2MOM 18
1: 5 Each Arm Tempo Dumbbell Bench Press (30×3)
2: 5 Each Arm Tempo Dumbbell Bent Over Row (30×3)
3: 10 Dumbbell Pull Overs
Conditioning:
AMRAP 12
3 Rope Climbs (Fx: 2) (Rx+: 1 Legless + 2 Normal)
6 Power Snatches (155/105) (Fx: 115/80) (Rx+: 185/125)
9 Box Jumps (30/24) (Fx: 24/20) (Rx+: 36/30)
BCF Bring a Friend Day!
Do you have a buddy that you’ve been trying to convince to check out Ballston CrossFit? We are here to help steer them in the right direction.
Wednesday, June 23, will be Bring a Friend Day at BCF! Help grow the BCF community by bringing a pal to try out a WOD at any of our normal class times for FREE.
If they decide to sign up for a Foundations Course, it will be discounted to $124 from its normal price of $149!!!
Click HERE for more information and please RSVP!
**Open Gym on Sunday mornings before Yoga is CANCELLED**
Conditioning:
With a Partner, Alternating Movements
AMRAP 40
30/20 Calorie Row (Fx: 20/15)
30 Russian Kettlebell Swings (32/24) (Fx: 24/16)
20 Alternating Pistol Squats (Fx: Reverse Goblet Lunges (50/35)
BCF Bring a Friend Day!!
Do you have a buddy that you’ve been trying to convince to check out Ballston CrossFit? We are here to help steer them in the right direction.
Wednesday, June 23, will be Bring a Friend Day at BCF! Help grow the BCF community by bringing a pal to try out a WOD at any of our normal class times for FREE.
If they decide to sign up for a Foundations Course, it will be discounted to $124 from its normal price of $149!!!
Click HERE for more information and please RSVP!
Skills Class 1:15pm: Bar Muscle Ups
Strength:
E3MOM 15
10 Deadlifts
1: 60 – 65%
2: 60 – 65%
3: 65 – 70%
4: 65 – 70%
5: 65 – 70%
Conditioning:
AMRAP 7
7 Thrusters (135/95) (Fx: 95/65) (Rx+: 155/105)
14 Toes to Bar (Fx: 7)
Strength:
E2MOM 10
Strict Press
1 – 4: 5@65 – 70%
5: AMRAP @65 – 70%
Conditioning:
10 Rounds
200m Run
5 Each Arm Dumbbell Push Jerks (50/35) (Fx: 35/20) (Rx+: 70/50)”
BCF Bring a Friend Day!!
Do you have a buddy that you’ve been trying to convince to check out Ballston CrossFit? We are here to help steer them in the right direction.
Wednesday, June 23, will be Bring a Friend Day at BCF! Help grow the BCF community by bringing a pal to try out a WOD at any of our normal class times for FREE.
If they decide to sign up for a Foundations Course, it will be discounted to $124 from its normal price of $149!!!
Click HERE for more information and please RSVP!
Strength:
Snatch Skill Transfer Complex
Every 1:30 for 6 Rounds
Snatch Grip Push Jerk + Snatch Balance + Overhead Squat
1: 45 – 50%
2: 45 – 50%
3: 45 – 50%
4: 50 – 55%
5: 55 – 60%
6: 60 – 65%
Directly into:
Every 1:30 for 6 Rounds
2 Hang Squat Snatches
1: 60 – 65%
2: 65 – 70%
3: 70 – 75%
4: 75 – 80%
5: 80 – 85%
6: 80 – 85%+
Conditioning:
2 Rounds
Work :45/Rest :15
1: AMRAP Burpee Box Jump Overs
2: 15/10 Calorie Ski (Fx: 10/7) (Rx+: 18/13)
3: AMRAP Burpee Box Jump Overs
4: 15/10 Calorie Bike (Fx: 10/7) (Rx+: 18/13)
5: Rest