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November 16, 2012

11/16 WOD: Shuttles

Want abs? Squat. Want strong shoulders? Squat. Want a better "Fran" time? Squat. Yep, squatting is the answer. It's why we do it often.Strength: 4 sets: Max reps Shoulder Press, once you fail then...Max reps Push Press, once you fail then...Max reps Push Jerk*Once the bar is in the front rack position, you dont put it down until you fail through all 3 movements. Go as heavy as possible but you must get at least 5 reps of the Shoulder Press.WOD: 5 rounds of 15 hang power clean (115/75), 60m shuttle sprints (12 sprints mat to mat edge), 15 front squats (115/75)Recovery: shoulders.[learn_more caption="NEWS"]**WOD Journals and Speed Ropes are in stock! Contact us if you want one!**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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