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February 13, 2012

2/13 WOD: EXTRA EXTRA! Two new events!

EXTRA EXTRA!!! Please note the following upcoming events!CF Oly Lift MeetThis Saturday the 18th, we are hosting CF Milwaukee and Cream City CrossFit at our gym for an Oly Lifting Competition amongst the gyms. It's for everyone, from beginner to advanced, looking to have a bit of fun with the O-lifting. Come out and cheer others on and/or watch others hone the fine skill of lifting weight! ;) It starts at 10AM or so (warmups, etc) and continues til each person gets the snatch and clean and jerks in. It's informal, so no official time waiting, etc. but we will be following USAW rules on much of the rest.Dynamic Mobility WorkshopGet your mobility on Milwaukee! We're having trainer and mobility expert Ryan McDowell at BCF for a hands-on, 2 hour session on exercises designed to increase performance & recovery. These techniques will increase your ability and decrease pain due poor posture and ROM. You will learn how to use the foam roller and lacrosse ball to boost your Mobility to a new level. Cost $49.Dynamic Mobility Workshop at Badger Crossfit on Sunday, March 25th from 10am-12pm. The 2-hour participation workshop will be focused on building mobility, train skills and each attendee will learn a personalized program for their needs. Open to everyone and all CF gyms. Hurry, only a certain amount of room for the workshop! Visit the link below for more info and to RSVP and register. 20-dead-lifts, 15-sumo high pull dead-lifts, 10-hang power snatches.Skill: hand walking, hspu, head standsStrength: Dead-lifts 3x5WOD: 30 HSPU 40 pull-ups 50 KB swings 60 sit-ups 70 burpees.Recovery: Shoulders[fbphotos id=272421899497145 limit=10 rand=1]

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