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April 25, 2013

4/25 "Greatness"

"Somehow we've come to believe that greatness is only for the chosen few, for the superstars. The truth is, greatness is for us all. This is not about lowering expectations; it's about raising them for every last one of us. Greatness is not in one special place, and it's not in one special person. Greatness is wherever somebody is trying to find it."Strength:7X2 Snatch Balance - heaviest - rest 90sec.WOD: AMRAP 15 of 7 hang power cleans (155/105), 14 burpees, 21 lateral box jumps (20") (touch top)[learn_more caption="NEWS"]***Want RX next to your name when done doing a WOD? Here are the rules:1. You must complete the WOD exactly as stated on the board -- same weight, same reps, same rounds, same time, etc. Whatever it says on the board, you did it.2. You must do the above in FULL RANGE OF MOTION. If you do handstand pushups with two abmats, that is scaled.3. If a coach notices you didn't go low enough on your squat or you didn't do the full # of reps (we as coaches count your reps at times), that is not RX.4. If you scale in ANY way, it's not RX.Hope this answers some of the questions I got recently. If you want an RX next to your name, we will assume you are doing the above honestly with us and the entire gym. It takes a LOT of hard work on your part to earn the RX badge. It's not easy to do RX here at BCF. You must earn it...***Paleo Challenge/Whole30 May 1stMonth before summer/swimsuit season. DIET is everything!!! Let's not all look the same as we did 1, 6, 12 months ago. Let's shred up our hard earned muscle from this winter.(More news to come)***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![/learn_more]

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