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January 12, 2013

1/11 WOD: Wall ballin and snatchin

Strength: Bench Press: build to a 20RMWOD: 400m run,20 Hang Snatch (95/65)20 Wall Balls 20/14#15 Hang Snatch (95/65)25 Wall Balls 20/14#10 Hang Snatch (95/65)30 Wall Balls 20/14#5 Hang Snatch (95/65)35 Wall Balls 20/14#1 Hang Snatch (95/65)40 Wall Balls 20/14#[learn_more caption="NEWS"]**Please be sure you've completed the EFT draft form for 2013. If you need one, please look in the office or let a coach know.**New bootcamp/TRX class on Saturday at 7am! Sign up here!**Want to stay updated with BCF? Join the BCF Text Message System to be alerted to last minute updates, changes, news, etc. via text message. It’s free for you (unless you pay per text?…). Just text 414-751-8966 the word bcf2 and you’re in. Follow the directions.**Please take a moment to fill out your BCF Athlete Profile. Here’s the form[/learn_more]

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