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March 23, 2013


...Take it from Rocky.Strength: 7X1 First Pull + Hang Clean – heaviest possible, rest 60 sec. (pause 3 sec at knee - like on Monday)WOD: Tabata intervals (:20on/10off) of Wall Balls, Situps, Pushups, Mountain Climbers. 1 min rest after each.[learn_more caption="NEWS"]**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.13.3 heat line up![/learn_more]

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