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January 5, 2013

1/4 WOD: I love my bumper plate

Best of luck and well wishes to our own Ross Pendergast as he leaves for training as an Army Special Forces - Green Beret Recruit! He will be at Fort Benning for the next 2 years and then he'll head over to Fort Bragg to finish his SF trainings. Ross came to us with a need to increase work capacity across all broad time and modal domains. He will have no problem succeeding physically! Best of luck to you young man! You deserve all the success that your hard work has given you.WOD: 'I Love my Bumper Plate'5 rounds of 15 pushups (feet elevated on bumper plate - thighs cannot touch ground), 20 reps of lunge lunge squat squat with bumper plate, 20 plate ground to overhead**all done with 45/35# bumper plate. Dropping plate under no control = 5 burpees on the spot.Recovery: AMRAP 3 of flutter kicks. Chest, shoulders, hips, legs[learn_more caption="NEWS"]**Starting soon, you will be required to RSVP to classes to avoid the overfilling of classes. Details coming soon.**New 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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