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October 31, 2012

10/31 WOD: Trick or treat?

[caption id="attachment_4533" align="alignnone" width="631"] CrossFit for Kids. Coming soon...[/caption]==================SIGN UP FOR THE CROSSFIT ENDURANCE PROGRAM WHICH STARTS NEXT WEEK!!!==================Strength: 15 minutes to establish a 1RM 3-Position Clean (High-Hang, Hang, Full).WOD: 4 rounds for time of 5 Power Snatches 115/75# 10 BB Step-ups 20″ 115/75# 20 Lateral Burpees over the bar.*Every 3 minutes beginning on the 3rd minute, no matter where the athlete is on the WOD, the BB must be held overhead (using a snatch grip) for 30 seconds. If the bar is dropped at any time during the 30 seconds, there is a 20 Burpee penalty to be performed after the WOD is complete.[learn_more caption="NEWS"]**SIGN UP FOR THE CROSSFIT ENDURANCE PROGRAM WHICH STARTS NEXT WEEK!!!**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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