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January 24, 2013

1/24 WOD: Burner

The above video will help some of you with your hot elbow. Good stuff!Strength: Back Squat: 3x10 – heavier than last week, rest as needed.WOD: 30 KB Swings (70/55)30 Wall Balls, 20/14#30 Squat Thrusts25 KB Swings25 Wall Balls25 Squat Thrusts20 KB swings20 Wall Balls20 Squat Thrusts[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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