WOD/Events

Open Gym is Cancelled Saturday Afternoon for the Weightlifting Seminar

Here is the Virtual No Bull Nutrition Seminar! CLICK HERE

Skills Class at 1:15pm – Ring Muscle Ups

DEXA SCAN Sign Up: Click HERE to sign up! Only a few spots remaining!

What is a Dexa Scan?
A DEXA Scan lets fitness enthusiasts, athletes, and dieters measure body composition. See exactly how much body fat and muscle you have and where.

Price:

Two DEXA scans for $150. Click HERE to sign up!

Single Scan: $90. Click HERE to sign up for the single scan

Strength:

5 Sets
3 Push Press @80 – 85%

Time Cap 12:00

Conditioning:

4 Rounds
5 Power Snatches (135/95) (Fx: 95/65) (Rx+: 165/115)
20 Wall Balls (20/14)
20 Russian Kettlebell Swings (32/24) (Fx: 24/16)

Here is the Virtual No Bull Nutrition Seminar! CLICK HERE

Strength:

E3MOM 15
Romanian Deadlift
1: 10@40 – 45%
2: 10@40 – 45%
3: 10@40 – 45%
4: 10@45 – 50%
5: 10@45 – 50%

% Based on 1RM Deadlift

Conditioning:

AMRAP 11
3 – 6 – 9 – 12 – 15…
Toes to Bar
100m Run Between Rounds

Here is the Virtual No Bull Nutrition Seminar! CLICK HERE

DEXA SCAN Sign Up: Click HERE to sign up! Only a few spots remaining!

What is a Dexa Scan?
A DEXA Scan lets fitness enthusiasts, athletes, and dieters measure body composition. See exactly how much body fat and muscle you have and where.

Price:

Two scans for $150. Click HERE to sign up!

Single Scan for $90. CLick HERE to sign up for the single scan

Location: Ballston CrossFit on January 16th

Strength: 

E2MOM 16
3 Hang Power Cleans
1: 65 – 70%
2: 70 – 75%
3: 75 – 80%
4: 75 – 80%
5: 80 – 85%
6: 80 – 85%+

Conditioning:

21 – 15 – 9
Thrusters (115/80) (Fx: 95/65) (Rx+: 135/95)
Burpees Over the Bar

Time Cap 15:00

Today is our FREE Virtual Nutrition Seminar at 7:30 with Stephanie Broughton! Here is the Virtual No Bull Nutrition Seminar! CLICK HERE

The Nutrition Challenge will begin Sunday, January 17th!

REGISTER HERE –> https://nobullnutrition.co/

DEXA SCAN Sign Up: Click HERE to sign up! Only a few spots remaining!

What is a Dexa Scan?
A DEXA Scan lets fitness enthusiasts, athletes, and dieters measure body composition. See exactly how much body fat and muscle you have and where.

Price:

Two DEXA scans for $150. Click HERE to sign up!

Single Scan: $90. Click HERE to sign up for the single scan

Conditioning:

E4MOM 32
1: 40/28 Calorie Assault Bike (Fx: 35/24) (Rx+: 45/30)
2: Rest
3: 25/18 Calorie Ski (Fx: 20/15) (Rx+: 30/20)
AMRAP Bar Muscle Ups (Fx: Chest to Bar Pull Ups)
4: Rest

Arctic Core Blast – 6:45pm!!!! 

Don’t forget to mark you calendars for our FREE Virtual Nutrition Seminar and register for the Nutrition Challenge starting in January

We will post the seminar link for you to join and watch the Seminar

REGISTER FOR THE CHALLENGE HERE –> https://nobullnutrition.co/

DEXA SCAN Sign Up: Click HERE to sign up! Only a few spots remaining!

What is a Dexa Scan?
A DEXA Scan lets fitness enthusiasts, athletes, and dieters measure body composition. See exactly how much body fat and muscle you have and where.

Price:

Two DEXA scans for $150. Click HERE to sign up!

Single Scan: $90. Click HERE to sign up for the single scan

Strength:

E3MOM 15
Front Squat
1: 5@60 – 65% (:03 Pause)
2: 5@65 – 70% (:03 Pause)
3: 5@70 – 75%
4: 5@70 – 75%
5: 5@70 – 75%

Conditioning:

6 Rounds
1:00 to complete each movement. :30 rest between movements.

20/15 Calorie Row (Fx: 15/10)
80 Double Unders (Fx: 60) (Rx+: 100)

NEW PROGRAMMING BLOCK!!! Read more HERE.

FREE Nutrition Seminar this Wednesday at 7:30PM at BCF!!

DEXA Scans this saturday starting at 8am. Only a few spots left!

Strength:

E2MOM 16
3 Hang Squat Snatches
1: 65 – 70%
2: 70 – 75%
3: 75 – 80%
4: 75 – 80%
5: 75 – 80%
6: 75 – 80%+

Conditioning:

40 – 20 – 10
Box Jump Overs (24/20)
Dumbbell Suitcase Deadlifts (50/35) (Fx: 35/20) (Rx+: 70/50)

Split reps evenly on each side for suitcase deadlifts.

Yoga with Kristen!!! – 10:00AM

Strength: 

5 Rounds
3 Strict Press @80 – 85%

Time Cap 12:00

Conditioning:

AMRAP 7
10 (Burpee + Burpee Over Kettlebell)
5 Each Arm Kettlebell Hang Snatch (24/16) (Fx: 16/12)

OPEN GYM IS CANCELLED FOR SATURDAY AFTERNOON.

Strength:

E2MOM 16
3 Hang Squat Cleans
1: 65 – 70%
2: 70 – 75%
3: 75 – 80%
4: 75 – 80%
5: 75 – 80%
6: 75 – 80%+

Conditioning:

Work 3:00/ Rest 2:00
Until you complete:
75 Box Jumps (24/20) (Fx: 50)

But…
Start each interval with:
250/200m Row (Fx: 200/150m)