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June 11, 2013

6/11 "Jello legs"

"Every single thing we do at BCF is done for a specific reason (yes, even sled drags:) )The warm up we do is done for a specific reason; The progressions for the movements are done for a reason; The workouts themselves are made to elicit a specific response. Our trainers will do what we need to in order to keep all of you within that realm. Our training is not about you doing your own thing and hoping that it works out. We are there to help you reap all the benefits possible!! If you have a question about what we do, ask. We will be more than happy to explain the path you are on!" Strength:1 Power Snatch + 2 BtN PP @ 70% - every :45 for 62 TnG Power Cleans + Jerk @ 75% - every :45 for 6WOD: 3 rounds 300m run, 30 wall balls, 100m sled drags (backwards walking - behind building halfway and back)Rx: 20/14#, Sleds loaded with 3-45#, 2-45# for women)[learn_more caption="NEWS"]***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! plans are now underway. They are building the garage door as we speak, the floor and walls are going to get cleaned and leveled, new lighting is being put in, and the wall will be torn down soon after. They expect to be nearly done in July, weather and other things permitting.We soon will welcome Jarrod and Brie into our regular coaching schedule. They are nearly done with the apprentice program of running regular classes, Elements and specialty classes. We hope you welcome them like you have everyone else as they continually learn the process of being a great coach!CrossFit Kids is coming soon, after or nearly after expansion is done! If you are interested, please contact Tyler with your child's name and age!We welcome Emma Serena as our new summer intern! Sunday morning Bradford Beach WODs and Hooverball are coming soon! The up and down weather is messing us up right now! Stay updated on the calendar and Facebook!Our L2 classes will be starting up soon (we will be changing the name to Advanced CrossFit). 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: to all the families who are celebrating babies and being pregnant! We have a lot of you in the gym right now! It's an exciting time of growing families. If you want more information on Crossfitting while pregnant, please contact a coach!We are continually evaluating the needs of our class times. Be on the lookout for test time slots to see the popularity.As always, please continue to look on our website for updates, along with Facebook. If you are on Facebook, but not in our internal private group, please let Tyler or another member know and we can add you.Want "Voodoo" bands but hate the price? After all, it's just rubber! I'd go with the black or orange ones here: are back in stock!!! Write your name on the sheet if you grab![/learn_more]

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