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October 17, 2012

10/17 WOD: Explode!

[caption id="attachment_4418" align="alignnone" width="453"] New tshirts are in! The retro look is back!!! $20[/caption]Be sure to check your email for the latest BCF newsletter for happenings this Fall. Lots off things going on, lots of changes, etc. Hopefully these address your questions and clarify things for you. Contact Coach if you have any questions please. I'd rather you talk with me and ask than wonder and be perplexed. Thank you!Skill: Wall climbs x5 reps. Last rep, do 16 shoulder taps if possible.Strength: Snatch 1 rep every minute on the minute @75% of your 1 RM + 1 OH squat for 10 minutes.WOD: 3 rounds for time of 25 Jumping Barbell Squats (45/35), 25 Push Press (45/35), Run 400m[learn_more caption="NEWS"]**Coach Gattone is coming back to BCF to teach us the Clean & Jerk. Learn from an International USAW Olympic Coach! Details here.**Halloween Party/Social WOD, Friday, Oct 19th! Details are here! Costume is required. +1 is welcome.**BCF In-House Fall Throwdown is ON! YOU MUST SIGN UP BY TONIGHT!!! (17th)! here!**Please take a moment to fill out your BCF Athlete Profile. Here’s the form.[/learn_more]

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