17 Oct, 2014 Categories: Uncategorized Comments: No Comments Friday October 17, 2014 Todays WOD is a surprise. It’s on the board at the gym! Get in there and get some! No cherry picking here Leave a Reply Cancel reply Your email address will not be published. Required fields are marked * Name * Em…
Atlas Skill & Partner Row :
In 20 Min: Atlas Stone Skill Work
Then with a partner for 20 min:
Rotate EMOTM sprint row
*Post total distance rowed to comments.
Monday @ 1:00
Wed. & Fri. @ 5:00
On the 11th hour of the 11th day of the 11th month of 1918, an armistice, or temporary cessation of hostilities, was declared between the Allied nations and Germany in the First World War. This Armistice Day was later re-named to Veterans Day.
Foundations special (only $99 for 6 classes over the next few weeks)! If you have friends interested in joining BCF, encourage them to do it soon! Please share this graphic on your Facebook wall to help promote BCF around Arlington!
Next course starts October 28, register before it's full! http://ballstoncrossfit.com/get-started/
Workout of the Day 20 Minute AMRAP 400m Run Max Effort Pushups After each run you will do a max set of unbroken pushups. Your score is your total number of pushups completed within the 20 Minutes Post your scores to the Whiteboard.
LV III – 10.16.14 Competition Programming
50 meters x 15, Rest is :30 - :60 between each
Mobility Weakness Work - spend 20:00 improving range of motion
"Optional" - Performance Upper Body Strength Programming
The community keeps you coming back! Check out our community at our FREE intro class this Saturday at 10:50 am!! Tag a friend who wants to try crossfit. #CrossfitRTP #Crossfit #DurhamNC #Community #TeamPlayer