REMINDER
Saturday is the BCF/CFR7 Scaled Competition! There’s still time to get your team together! MORE DETAILS>>
Strength:
E3MOM 21
Snatch
Set 1: 3 @65%
Set 2: 3 @70%
Set 3: 3 @75%
Set 4: 3 @80%
Set 5: 3 @85%
Set 6: 3 @85%+
Set 7: 3 @85%++
Not touch-and-go.
Conditioning:
AMRAP 5
50 American Kettlebell Swings (24/16) (Fx: 16/12)
Max Reps Push Jerk (135/95) (Fx: 115/80)
REMINDER
THIS FRIDAY is Coach BJ’s Farewell WOD & Celebration! Be there!
5:30 PM
NEW CLASS TIME FOR 7 FIT!
Strength:
EMOM 18
Min 1: 5-10 Strict Toes-to-Bar
Min 2: Rest
Min 3: Max Time Parallette L-Sit Hold
Min 4: Rest
Min 5: 10/7 Cal Ski Erg AFAP
Min 6: Rest
Fx:
Min 1: 5-10 Strict Leg Raises to L-Position
Min 2: Rest
Min 3: Max Time Parallette Tuck Hold
Min 4: Rest
Min 5: 10/7 Cal Ski Erg AFAP
Min 6: Rest
Conditioning:
9 – 7 – 5
Ring Muscle-up (Fx: Chest-to-Bar Pull-up)
Power Clean (185/125) (Fx: 135/95) (Rx+: 205/145)
Time Cap 12:00
5:45 PM
Skills & Mobility Clinic with Brandon!
Conditioning:
“Kelly”
5 Rounds
400m Run
30 Box Jumps (24″/20″)
30 Wall Balls (20/14)
5:30PM
NEW CLASS TIME FOR 7 FIT!
Overview of the Week
| Monday | Deadlifts | NEW CLASS TIME! 7 Fit 5:30PM |
| Tuesday | “Kelly” | Skills Clinic (5:45 pm) |
| Wednesday | Gymnastics | NEW CLASS TIME! 7 Fit 5:30PM |
| Thursday | Snatches | |
| Friday | Back Squats | Coach BJ Farewell WOD & Celebration |
| Saturday | Bench Presses | Free Beginner CrossFit Class (11:00 am) CrossFit Kids Third Annual CFR7/Ballston CrossFit Scaled Competition! |
| Sunday | Cleans |
Strength:
Deadlift
E3MOM 15
Set 1: 3 @ 80-85%
Set 2: 3 @ 80-85%
Set 3: 3 @ 85-90%
Set 4: 3 @ 85-90%
Set 5: 3 @ 85-90%
Conditioning:
“Isabel but, Worse.”
30 Power Snatches (135/95) (Fx: 95/65)
Every time you drop the bar:
10 Hand Release Push-ups
Strength:
E4MOM 20
3 Tempo Front Squats (35×3)
Set 1: 45-50%
Set 2: 50-55%
Set 3: 55-60%
Set 4: 60-65%
Set 5: 65-70%
Conditioning:
EMOM 20
Min 1: Assault Bike Calories
Min 2: Rest
Min 3: Air Squats
Min 4: Rest
Min 5: Rope Climbs
Score is total reps.
