Wednesday, June 15, 2016

14
Jun

Wednesday, June 15, 2016

***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)888652a1-e821-426b-9dbe-519c367c0096
Saturday, June 25, 1:00pm-3:00pm/ Snatch
Saturday, July 2, 1:00pm-3:00pm / C&J

SESSION 1 RESERVATION

Mini Camp #2 ($60)
Sunday, July 10, 1:00pm-3:00pm / Snatch
Saturday, July 16, 1:00pm-3:00pm / C&J

SESSION 2 RESERVATION

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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!