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January 23, 2013

1/23 WOD: Leggy

[caption id="attachment_5008" align="alignnone" width="630"] The BCF Endurance Crew at the Pettit![/caption]Random question: What is your favorite body part if you had to choose?Strength: Every 15 seconds for 5:00 minutes (21 total reps):1 Banded Deadlifts @ 60% + Band (Purple Band for DL up to 200#, Red Band for DL up to 300#, Blue Band for DL above 300#.)WOD: 500m row start, then 3 rounds of 30 air squats, 10 back squats (135/95#), 10 Push Press 135/95#, 500m row finish[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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