Holiday/New Year Schedule adjustment effective Friday December 23-Monday, January 2, 2017
*No Yoga
Friday Evenings 5:30 pm only
Mon, Tues, Wed: No 7:30 pm
Sunday, January 1, 2017 TBD

Please view Zen Planner: Members are welcome to train at BCF : view schedule http://ballstoncrossfit.com/schedule/

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Hey Route 7 community. In the event of inclement weather, specifically unsafe roadway conditions and severe weather. You can always check for updated closings or schedule changes via the WOD post, Facebook page, 7up page and Zen Planner. Please refresh periodically as changes may take place at any time. We will do all we can to stay on track of weather and school closings and make the best decision with your safety being paramount.  All CFR7 members are able to train at BCF in the event of our closing. BCF Schedule.

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Establish a 1 RM Snatch

Snatch Balance
3 x 2

Holiday/New Year Schedule adjustment effective Friday December 23-Monday, January 2, 2017
*No Yoga
Friday Evenings 5:30 pm only
Mon, Tues, Wed: No 7:30 pm
Sunday, January 1, 2017 TBD

Please view Zen Planner: Members are welcome to train at BCF : view schedule http://ballstoncrossfit.com/schedule/

===============================

Hey Route 7 community. In the event of inclement weather, specifically unsafe roadway conditions and severe weather. You can always check for updated closings or schedule changes via the WOD post, Facebook page, 7up page and Zen Planner. Please refresh periodically as changes may take place at any time. We will do all we can to stay on track of weather and school closings and make the best decision with your safety being paramount.  All CFR7 members are able to train at BCF in the event of our closing. BCF Schedule.

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8 nights of Hanukkah

Partner Workout- One working one resting

8 rounds for time
8 power cleans 135/95 (fx 115/75)
8 burpee over bar
8 shoulder to overhead 135/95 (fx 115/75)
8 box jumps 24/20
8 handstand pushups (fx hand release pushups)
8 kettlebell swings 32/24 (fx 24/16)
8 toes to bar
8 thrusters 135/95 115/75(fx 115/75)

Hey Route 7 community. In the event of inclement weather, specifically unsafe roadway conditions and severe weather. You can always check for updated closings or schedule changes via the WOD post, Facebook page, 7up page and Zen Planner. Please refresh periodically as changes may take place at any time. We will do all we can to stay on track of weather and school closings and make the best decision with your safety being paramount.  All CFR7 members are able to train at BCF in the event of our closing. BCF Schedule.

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Strength/Skill Schedule This Week

Monday: Deadlift
Tuesday: 8 Nights of Hanukkah WOD
Wednesday: Snatch
Thursday: Turkish Get Ups
Friday: Power Clean
Saturday: Push Jerk
Sunday: CLOSED Merry Christmas!

Monday, December 26: 1000 WOD and Open gym only

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Deadlift
3 x 12 (A)
*No Bounciing! (Athletes should focus on tension and technique, smooth but challenging)

10 min AMRAP
10 KB Snatches (can go from hang or ground, 5 on each arm), 24/16
10 Chest to Bar Pull-ups Fx: Pull-ups
10 Tall Box Jumps (32/26) Fx: 28/24
Finisher: Accumulate 2:00 L-sit hang

Yoga with Chuck at 11:15 am. Free for CFR7 members and $10 drop in.

Great read. CrossFit and Yoga need one another: http://zusayoga.com/yogaandcrossfit/
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Muscle up technique work

Open Wod 13.3
AMRAP 12
150 Wall balls 20/14
90 Double-unders
30 Muscle-ups

Fx/Masters:
150 Wall balls to 9′ target
90 Double-unders
30 C2B

GHD Sit ups
5 x 10
or
Rower Pike ups
4 x 10 (https://youtu.be/GxOAf5xN9-8)

*Athletes can perform abmat sit up as a scale

***INCLEMENT WEATHER/ICY CONDITIONS, 1000 WOD and Clinic Canceled.***

Members are welcome to train at BCF : view schedule http://ballstoncrossfit.com/schedule/

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