“Encourage those around you by never giving up on your dreams.”
~Unknown~
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Bench Press
3 x 70%, 80% and 3+ x 90%
3 Rounds for Time:
15 T2B Fx; 10T2B
20/18 Ca Row Fx: 15/12
THIS IS 100% EFFORT
Rest 1:30
*Score is total time
25 minutes to find a heavy Clean and Jerk
20-15-10-5
Push Press 95/65 Fx:75/55
Burpees over Bar
*5 burpee penalty for putting barbell down
*RX+ 115/80
I hope you reserved your spot with 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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Ring Muscle up technique or 30 muscle ups for time
AMRAP 20:
200 M Run
6 Snatches @ 75% of 1 RM
*squat snatch is required
***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)
Saturday, June 25, 1:00pm-3:00pm/ Snatch
Saturday, July 2, 1:00pm-3:00pm / C&J
Mini Camp #2 ($60)
Sunday, July 10, 1:00pm-3:00pm / Snatch
Saturday, July 16, 1:00pm-3:00pm / C&J
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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!
Free CrossFit class tonight at 6:30 pm. No CrossFit Experience needed. Bring a friend and sign up HERE:
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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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Strict Press
3 x 70%, 80% and 3+ x 90%
“The Free Class”
3 Rounds:
1 min max Wall Balls 20/14
1 min max box jumps 24/20
1 min max burpees
1 min rest
