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July 2, 2012

7/2 WOD: New open gym hours & BCF Competition Team!

Accept everything about yourself, I mean everything. You are you and that is the beginning and the end, no apologies, no regrets. –Clark Moustakas

Strength: BenchWOD: Five rounds of 10-burpees, 15-dead-lifts, 20-CF push-ups, 25-sit-ups. Everyone 50% 1RM DLDAY 2/30 of 50 pushups, 50 situps BCF Challenge!Announcements**You talked - we heard! We now have open gym on Monday, Wednesday, and Fri at 7:30-9ish or so. This is NOT a coached session, but a coach is in the gym to ensure safety. There is no class structure to this time slot, and it's not like a daily class where you come in to have the coaches lead you, correct your movement, coach you, etc. It's purely for skill work, make up a lift, you name it. It's also the hour or two that we will be having our Badger CrossFit Competition Team hour. See below...**The BCF Competition Team training will be held M-W-F at 7:30am right now. It's for serious, competitive athletes looking to compete in local, regional, and national venues in the sport of CrossFit. Not much in terms of scaling here. This is hardcore stuff -- muscle-ups, dips, pistols, ring-handstand pushups, etc. But also, heavy lifting and technical work. Right now, this is a limited group of athletes who are looking to take their CF skills to the next level. To ensure safety, you must be suffice in your ROM and technique. But it is open to all who really want to. Min. 3 months experience of general CrossFit class experience rec.**July 4th Hero WOD + Cookout + Beer social… Details on the Events page here.**Please take a moment to fill out your BCF Athlete Profile. Here’s the form.**Please fill out our survey

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