Strength: 5-10-5-10-5-10-5-10Peform 5 reps of FS, then IMMEDIATELY 10 reps Back Squat @ 70% of 1RM FS – rest 90 sec. after BS.Notes: 10 reps of BS should be tempo - no pause at top.WOD: 3 rounds for time of:400m Run10 Hang Power Cleans 155/105#20 T2B[learn_more caption="NEWS"]Kory from CrossFit Farmland in Waunakee, WI is selling grassfed beef! He's a farmer by day and owner/coach at night. Great guy. He is offering mixed cuts as well as 1/4, 1/2, Whole, and 1/8 shares of beef! The pricing sheet is attached.From Kory:"Please view the below price list. We can also do 1/8th size orders (50lbs total mixed beef). If some members are interested in smaller orders (ex. few packages of ground hamburger and roasts), that works too.The cattle that I specifically raise for grass fed beef are grazing breeds (red/black angus, murray greys, maine anjous, etc) and these animals are less than 2.5 yrs of age. What does that mean? They are extremely high quality cuts. Please feel free to call me with questions as well."• Best deal is to buy in ¼ or ½’s (100-200lbs). Cost is $7.50/lb. The most economical way to buy grass fed beef! Feed an average family for a year with premium steaks, roasts, soup bones, liver and ground beef.o Individual Cut Pricing List• Tenderloin Steaks = $25/lb.• NY Strip Steaks, Ribeye Steaks = $20/lb.• Sirloin Steaks, Round Steaks = $15/lb.• Flank Steaks, Skirt Steaks = $12.50/lb.• Ground Sirloin = $10.50/lb.• Roasts = $7.50• Ground Round = $7.50• Ground Hamburger = $5.50/lb.• Liver, Heart, Tongue, Oxtails = $4/lb.• Beef Jerky = $10-$20/bagMy contact information is;Email: koryryan@crossfitfarmland.comPhone: 608-669-5737em>-If you have not yet filled out our online waiver please do so ASAP! you can fill it out here-https://badgercrossfit.com/sign-our-waiver/ Even if you have already filled out a paper waiver with us, we still need you to fill out the online version!-We moved our retail items-i.e food, clothing, and the like, to the soon to be lounge area! These items are located on the wall outside of the bathroom, in the three black storage cabinets. Purchasing these items work the same as it did when retail was located in the office. Legibly write your name and complete information for items purchased on the appropriate clip board, which can be found on the shelf next to the cabinets. Staff will then charge the card we have saved on file for you, in your zen planner account. You may pay for these items with cash or check but it must be put in an envelop with your name and item purchased written on it, then put on the desk in the office. Cash or check purchases need to be paid for the day of purchase!Custom order for pants and sweatshirts NOW! The sweatshirts are the exact ones Rouge Fitness has here: http://www.roguefitness.com/gear-apparel/mens-apparel/hoodies.phpThese come in any size of course. The color is gray as well. Read the reviews on Rogue's site. Very comfy - it's in the office here if you want to see.The pants are custom pants for women. Yoga style and workout style. Come in to my office to see these pants as well. I will post a picture of our mockup design in a comment...Order herehttps://docs.google.com/spreadsheet/ccc?key=0ArHSJg7IcSg0dFZtbnhITXlOM25tdEtjVkUwN2gwdWc&usp=sharingWe also have the following coming in, NOT on a special order:-New Men's and women's tshirts-New Men's and women's long sleeve tshirts-New Knee-high Socks that say "Badger CrossFit" on the sides.I need final #'s in 1 week! They ship in 2-3 business days after I order.Because the hoodies will be >$40 it's why I'm ordering through a special order. Please order a size up if you think you don't know. Better to be too big than small IMO. But I'm sure someone else would purchase if you didn't like the sizing.Check out the mock up designs here!>http://www.sendspace.com/filegroup/x2WpcH10nyInATXldJBMxAInterested in mastering ring dips and pullups? Check out Tyler's progression program:dips: http://tylersullivan.net/2013/07/ring-dip-progression-template-for-crossfit/Pull ups: http://tylersullivan.net/2013/07/pull-up-progression-template-for-crossfit/***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! http://www.gym.unitedhealthallies.com/Our 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: https://docs.google.com/file/d/0B7HSJg7IcSg0MzZiT0hScjdJUnM/edit?usp=sharingWant "Voodoo" bands but hate the price? After all, it's just rubber! I'd go with the black or orange ones here: http://smrtools.networkfitness.com/compression-straps/If 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]