***NO OPEN GYM TONIGHT****
June 16, 6:30 pm, Dr. Jordan Speares is certified as an Active Release Technique (A.R.T.) provider! A.R.T. is a patented technique that is used to break up the scar tissue that restricts blood flow and impedes movement. Register online HERE or standby if seat is empty.
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SIGN UP NOW for an exciting opportunity to improve your Olympic Weightlifting with John Bova!
Black & Red Barbell Club’s coach and competitive athlete John Bova will be hosting two weightlifting “mini camps” at Ballston CrossFit intended to increase speed and efficiency in the snatch and clean & jerk. Each “mini camp” will be comprised of two 2-hour classes, which will include a weightlifting-specific dynamic warm-up, 90 minutes of hands-on instruction covering accessory and positional work, and a cool down. The “mini camps” will be capped at 8 athletes and held on the following dates:
Mini Camp #1 ($60)
Saturday, June 25, 1:00pm-3:00pm/ Snatch
Saturday, July 2, 1:00pm-3:00pm / C&J
Mini Camp #2 ($60)
Sunday, July 10, 1:00pm-3:00pm / Snatch
Saturday, July 16, 1:00pm-3:00pm / C&J
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Back Squat
3 x 70%, 80% and 3+ x 90%
EMOM 12:
ODD: 15 KBS, ME KB Lunge (front rack)
Even: 40 Double Unders, ME situps
*Score is ME work total
*Perform Russian KBS if shoulders are feeling spicy, It’s only exercise!