Yoga is cancelled for Sunday, July 10th. Please feel free to do Yoga at BCF!

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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 #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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Is something holding you back from a better overhead position or do you need to manage tightness? Dr. Justin and Clarissa from Airrosti will be guiding you though a mobility clinic to help. This will take place between the 5:30: pm and 6:30 pm WOD, so everyone will get a chance to train and improve their Range of Motion.

If you plan to attend either WOD please reserve here for the clinic https://go.airrosti.com/scheduler/event/CNEWOGZC69K

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Deadlift
3 x 10 (ME)

8 Rounds for Time:
200 m Run
10 C2B Pull ups Fx: Pull ups

Snatch
6×3
*Working Sets start at 70% (not touch and go)

Partner WOD: AMRAP 16:
10 Bear Complex 155/105, FX: 115/80
15 HSPU 4″/2″, Fx: games std/1 abmat
20 Box Jumps
*No Clusters

Clean
6×3
*Working Sets start at 70%

Front Squat
3 x 10 (A)

*Superset with GHD sit ups, V ups or Abmat sit ups.

Free CrossFit class tonight at 6:30 pm. No CrossFit Experience needed. Bring a friend and sign up HERE:

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We appreciate the time that it took to give us feedback to help us improve to be the best we can be. You asked and we listened!

– on Monday WOD post we will list strength days and benchmark wods for the week
– adding a monthly mobility Wod
– committing to monthly skills classes (these count as using a WOD for Gold members)
– t-shirt design contest for more T-shirts/designs – submit your designs ASAP!
– play better music! We would love to – send us playlists on Spotify (clean music please) or bring in your playlists and we will play them during class!
– partner WODs: some of you love them, some of you hate them. We will keep doing 3-4/month
– tracking WODs and strength results: we encourage using the MyWOD app. You can set up a direct RSS feed so it pulls our workout into the app

– adding more open gym time to the schedule (Starting August-M, W, F @ 0730-0830, Evenings -TBD). Open gym athletes cannot disturb main Wod (may need to drop lifts onto crash mats). Open gym athletes must sign in and it counts as a WOD
– at the end of summer we will do a trial run of a 4:30pm Wod and/or open gym
– purchasing a grill for grilling out
– sled pulls – we have them and will be using them!
– will evaluate the current yoga day/time to see if there is a better alternative
– more coaches in large classes: Our average class size is currently 8 athletes/class. We are continuing to develop our coaching team so we can add more WODS and have secondary coaches in large WODS.

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Strength Days:
Wednesday: Cleans and Front Squat
Thursday: Push Press
Frideay: Snatch
Saturday: Deadlift

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EMOM 10
Odd: 5 Muscle Ups Fx:8 Pull Ups/8 Ring dips
Even: 200 m Row

AMRAP 12:
30 Double Unders
15 Deadlifts Rx: 185/125 Fx: 135/95