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January 16, 2013

1/16 WOD: Death by core...

READ: The 10 Things that Happen When You Begin CrossFitSpeed or form, which is more important? The answer is they are equal! We want you to go as fast as you can while keeping full range of motion (ROM). Move your body to the end range of motion so that strength is developed for the entire range. Don't let yourself get short muscles. This will cause less flexibility and a greater potential for injury because you your body will not move the way it's supposed to. But this takes time and patience to develop if you don't have the ROM initially. Visit daily if you have issues or let a coach know...Strength: Back Squat: 3X10 – absolutely heaviest possible each set, rest as needed.WOD: 5 rounds for time of12 OHS 95/556 strict toes to bar (NO SWING OR KIP)12 DB thrusters 50/35#6 (each arm) dumbell rows in pushup position.[learn_more caption="NEWS"]**RSVP to classes starting February 1st! Directions and instructions on this coming soon…**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.**You must sign up for the 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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