Announcement: Starting this Saturday, we will NO LONGER have any more 8 AM classes.
DEXA Scans – THIS Saturday at Ballston CrossFit!
Want to know more about your body composition? Get a DEXA scan done this Saturday at Ballston CrossFit! Details and the sign up page are available here.
Strength
E2MOM 12
3 Hang Power Cleans
1: 65 – 70%
2: 70 – 75%
3: 70 – 75%
4: 75 – 80%
5: 80 – 85%
6: 85%+
Conditioning
10 Rounds
40 Double Unders (Fx: 25)
8 Hand Release Push Ups
George H. – CrossFit Level 1 Trainer
Congrats to George for earning his CrossFit Level 1 Certification!
Strength
E2MOM 12
Front Squats
1: 3@75 – 80% (:03 Pause)
2: 2@75 – 80%
3: 2@75 – 80%
4: 1@80 – 85%
5: 1@85 – 90%
6: 1@90 – 95%
Conditioning
E3MOM 9
200m Run
Then…
AMRAP
12 Toes to Bar
6 Thrusters (115/80) (Fx: 75/55) (Rx+: 135/95)
Pick up where you left off on each AMRAP.
Ready for the CrossFit Open?
Your Team Captains for this year’s Intramural Open areeee…
Don’t forget that today is your last day to sign up for the Open if you want to be drafted onto a team for this year’s Intramural Competition!
Make sure to check out this link for a full rundown on how the Intramural Open will be run this year!”
| Weekly Overview | Events/Classes | |
| Monday | Hang Power Snatches | Free 7-Fit Class at 6:30PM! Click Here To Register now |
| Tuesday | Front Squats | |
| Wednesday | Hang Power Cleans | |
| Thursday | Romanian Deadlift | Free 7-Fit Class at 6:30PM! Click Here To Register now |
| Friday | Open WOD 21.1 | |
| Saturday | Long Conditioning | Free 7-Fit Class at 10:00AM! Click Here To Register now |
Strength
E2MOM 12
3 Hang Power Snatches
1: 65 – 70%
2: 70 – 75%
3: 70 – 75%
4: 75 – 80%
5: 80 – 85%
6: 85%+
Conditioning
3 Rounds
15 Chest to Bar Pull Ups (Fx: Pull Ups)
20 American Kettlebell Swings (32/24) (Fx: 24/16)
25/20 Calorie Row (Fx: 20/15)
Strength
E2MOM 12
1 High Hang Power Clean + 1 Hang Squat Clean (ME)
Conditioning
30 – 20 – 10
Box Jump Overs (24/20)
Dumbbell Hang Snatch (50/35) (Fx: 35/20) (Rx+: 70/50)
Strength
EMOM 12
1: 6 – 8 Ring Muscle Ups (Fx: 6 – 8 Chest to Bar Pull Ups)
2: 15 V-Ups
3: 25ft Handstand Walk (Fx: 20 Shoulder Taps) (Rx+: 50ft Handstand Walk)
4: Rest
Conditioning
AMRAP 16
30 Reverse Lunge Wall Balls (20/14)
400m Run
