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January 29, 2013

1/29 WOD: Deer in headlights

[caption id="attachment_5035" align="alignnone" width="644"] Mary W hard at work!!![/caption]"As a coach, its amazing to watch the transformations happen within our walls. Not just the body changes that most people originally go to the gym for. But all the other things that happen. It never fails; the first couple times someone comes in, they have that "deer in the headlights" look. Their shoulders are rolled forward, their eyes are wide open, they are standing alone, etc. Then all of a sudden the regulars members start talking to them, making them feel at ease. They start to get a handle of the movements. The names to the lifts and exercises aren't like another language. Then, the smiles appear. These new folks walk in with a big smile and are talking to everyone. All of a sudden they are talking "WOD", "AMRAP", and "EMOM" like they have been doing it for years. And finally, they are dressing the 'CrossFit' way. " HOW TRUE!!! We are so happy to be such a big part of so many peoples lives here in SE Wisconsin.Strength: 15 minutes to establish a 1RM back squat (5-3-3-1-1-1)WOD: AMRAP 3 double unders-thenAMRAP 1010 clean & Jerks (full squat) (135/95)20 HR pushups30 ab-mat situps-thenAMRAP 3 double-undersSOCIAL WOD: TUBING AT SUNBURST! Feb 23rd!!![learn_more caption="NEWS"]**RSVP to classes starting February 4th! Directions and instructions on this coming soon… See here**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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