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January 25, 2013

1/25 WOD: There's a difference.

[caption id="attachment_5018" align="alignnone" width="258"] Welcome Jason! He is our gym's steelworker, building the bar holders and plate storage racks.[/caption]High Intensity Interval Training is hot now in the gym scene and it's just like CrossFit right? NOPE. There is a huge misconception that because someone is doing something that makes them sweat that its crossfit. And even within crossfit gyms, there are huge differences between programs. We're proud of the fact that BCF is highly-recognized and thought of highly in the CrossFit world. That is a testament to great coaches and great people.Strength: Clean & Jerk: 5X1 @ 80%, 5X1 @ 90%, 5X1 @ 80% – rest 60 sec. between each rep through sets of 90%, then 30 sec. between each rep at 80%WOD: 3 rounds of:4 strict pullups8 Hang Squat Clean to thrusters (135/95)12 burpee OTB box jumps (24/20)16 kb swings (55/35)Rest 1 minute after each set.[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 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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