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November 30, 2012

11/30 WOD: "Santora"

U.S. Army Sergeant Jason A. Santora, of Farmingville, New York, assigned to the 3rd Battalion, 75th Ranger Regiment, based out of Fort Benning, Georgia, died in Logar province, Afghanistan on April 23, 2010, from wounds sustained during a firefight with insurgents. He is survived by his parents Gary and Theresa, and sister Gina.BCF Christmas Party December 15th at 7pm! Details RSVP here!Strength: 5x5 Weighted pullups - heaviest possible, rest 60 sec.WOD: "Santora"3 rounds for total reps of:1 minute squat cleans (155/105)1 min shuttle sprints (forward/backward)1 min deadlifts (245/175)1 min burpees1 minute jerks (155/105)1 min rest[learn_more caption="NEWS"]**BCF Christmas Party December 15th at 7pm! Details RSVP here!**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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