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October 10, 2013

10/11 "Friday"

Strength:Find 1RM dead lift(or make up previous)WOD:"DT" 5 rounds of 12 dead lift, 9 hang power cleans, 6 push jerks(155/105)We're going digital!If you didn't see the email that was sent out by Tyler we need ALL current members to please fill out our online Waiver!The deadline to do this is Friday, Oct. 18th! If you do not complete by then, you will NOT be able to RSVP to classes.Please visit the URL below to sign the waiver:[learn_more caption="NEWS"]Up for new Reebok Nanos? Want some swag? We will be making a large order. New catalog in my office. I will get it in PDF soon. Shirts, shoes, accessories etc. all at a way better price through BCF.Interested in mastering ring dips and pullups? Check out Tyler's progression program:dips: ups:***Do you have UnitedHealthCare for your health insurance? If so, you may be entitled to fitness center reimbursement. BCF is a registered facility and you could get back $20 every month per person from UHC for attending > 12 times a month! L2 classes have started! We plan to have a test out day every month for which you test out to enter this class. It's an advanced class for advanced athletes looking to take their fitness to another level, either as a competitor in the Sport of CrossFit, or just to be better in general. The guidelines are here: "Voodoo" bands but hate the price? After all, it's just rubber! I'd go with the black or orange ones here: no one RSVPs to open gyms, they will be canceled! So be sure to RSVP if you are planning on stopping in.If you leave a pool of sweat, there is a mop and bucket. Use it. It's not only for coaches.Final note, when you touch it, you must clean it. If you use it, put it away (cups, tape, boxes, rings, etc). The more that the coaches have to clean up, the more it takes away from coaching.[/learn_more]

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