Free class tonight at 6:30 pm. Bring your friends (no CF experience required)!

Hope everyone is ready for the Nutrition Seminar Thursday, June 11, 2015 at 6:30 pm.  The foundation of everything that you do starts with how you choose to fuel your body, bring a pad and pen and questions! The seminar is free for members and we encourage you to bring a friend that has had questions or needed guidance on how they should eat. Drop-ins will be welcome for $20 cash.

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Strength:
Clean & jerk, 10 x 1 (A)

Conditioning:
15-12-9:
Push press*, 115/80
Box jumps, 32/26

*Goal is unbroken!

Congratulations to Borna and Michelle Daftari and their beautiful new daughter Violet.

Hope everyone is ready for the Nutrition Seminar Thursday, June 11, 2015 at 6:30 pm.  The foundation of everything that you do starts with how you choose to fuel your body, bring a pad and pen and questions! Unlimited attendance will be available and we encourage you to bring a friend that has had questions or needed guidance on how they should eat. Drop-ins will be welcome for $20 cash.

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EMOM 16:
Odds: 3 muscle ups
Evens: 4 strict handstand pushups

Conditioing:
AMRAP 10:
10 burpees
20 front rack barbell lunges (in place), 45/35
30 double unders

Strength:
Front squat, 5×3 (80%)
*After each set, complete 5 barbell good mornings.
Metcon:
AMRAP 3
3 power cleans 135/95
6 burpees
Rest 1 minute then:

AMRAP 2:
2 power cleans 135/95
4 burpees
Rest 1 minute then:

AMRAP 1:
1 power clean 135/95
2 burpees

Lets get behind our athletes this weekend competing in Flex on the Mall, Saturday, June 6.  Show them some love for being ambassadors of Fitness, CrossFit Route 7 and Ballston CrossFit.  Some cheering, fresh fruit and water go a long way!

Also lets get ready to pick Coach Sarah’s brain for the Nutrition Seminar Thursday, June 11, 2015 at 6:30 pm.  The foundation of everything that you do starts with how you choose to fuel your body, bring a pad and pen and questions! Unlimited attendance will be available and we encourage you to bring a friend that has had questions or needed guidance on how they should eat. Drop-ins will be welcome for $20 cash.

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Strength:
EMOTM 10:
3 bench presses (choose weight)

AMRAP 15:
10 kettlebell swings, 24/16
10m handstand walk
10 kettlebell goblet squats, 24/16

Lets get behind our athletes this weekend competing in Flex on the Mall, Saturday, June 6.  Show them some love for being ambassadors of Fitness, CrossFit Route 7 and Ballston CrossFit.  Some cheering, fresh fruit and water go a long way!

Also lets get ready to pick Coach Sarah’s brain for the Nutrition Seminar Thursday, June 11, 2015 at 6:30 pm.  The foundation of everything that you do starts with how you choose to fuel your body, bring a pad and pen and questions! Unlimited attendance will be available and we encourage you to bring a friend that has had questions or needed guidance on how they should eat. Drop-ins will be welcome for $20 cash.

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Tech Work:
Power snatch technique

Conditioning:
In teams of four, AMRAP 25:
Run 200m
Max rep power snatches, 75/55
Max rep burpees
Max rep box jumps, 24/20
*Partners will switch stations once the run is finished. Score is total reps.