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January 22, 2013

1/21 WOD: Deceptively tough

^Perfect for getting into the front rack as well...The whole point of working out if to live a long functional life. To be able to run and jump with or kids and significant others for years and years. We don't want to be forced to sit in a chair all day. We want to feel alive! All of the athletes here at BCF are doing just that. Sweating, breathing hard, hearts pounding, muscles burning. Feeling alive!!!!! This is what it's all about! Congrats to all you athletes -- yes, you're an athlete!Skill: Rope Climbing -- Technique review, then 3 ascents -- NO touching ground if able (butt on floor)Strength: 3 sets of 3 Press + 3 Push Press + 3 Push Jerk. Add weight each set to find heaviest.WOD: For rounds and total burpees.3 minutes ME Burpee lateral jumps over the bar.--Rest 2 minutes.AMRAP 520 Power Cleans 95/65#12 V-ups--Rest 2 minutes3 minutes ME Burpee lateral jumps over bar[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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