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January 9, 2013

1/8 WOD: Max effort double AMRAP

[caption id="attachment_4956" align="alignnone" width="628"]
Fitness video shoot at BCF[/caption]Guess what? We lift heavy weight. Sure, it's individual to the person about what is heavy, but we always lift weights in here. CrossFit has broken the mold about lifting weight, especially for women. If you want to burn more calories, then you MUST have more muscle because you'll need more calories to expend in each workout. Want a better butt, sexy legs, arms? Then lift weight! Stop with the "I'll get bulky" crap. Genetics prevent you from getting bulky. Having fat on you will make you 'bulky'. Plus, muscle = healthier body. We deadlift, squat, press, clean, snatch so we can improve our body, build muscle and increase bone density. It's a huge part of our training. We lift large loads, long distances, quickly. You will get the best body ever in doing this! So grab the barbell!Strength: 1 1/4 front squat - 8,6,8,6; rest 2 minWOD: 2 min ME KB Swings 55/35-rest 1 minuteAMRAP 4:10 Pushups (hand release)10 T2B-rest 1 minuteAMRAP 4:15 Jumping Squats 45/35# bar2 wall climbs-rest 1 minute2 min ME KB Swings 55/35[learn_more caption="NEWS"]**Starting soon, you will be required to RSVP to certain 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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