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July 29, 2012

7/27 WOD: Triple fun

Starting soon...2012 Olympics!!! Max effort 500m rowStrength: Back Squat 1) 5 x 65%, 2) 5 x 75%, 3) max reps x 85%WOD: 10-rounds of 3 muscle-ups, 5-push press, 7 burpees.RX: 75% 1rm shoulder press.DAY 26/30 of 50 pushups, 50 situps BCF Challenge!Announcements:**Want to stay updated? 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 bcfand you’re in. Follow the directions.**USAW Senior International Coach Mike Gattone is coming to Badger CrossFit to teach the Oly movements the snatch! Sunday, August 5th! Details here! RSVP and pay here! Limited seats.**Mobility Workshop Coming to BCF October 20th! Details here!**Please take a moment to fill out your BCF Athlete Profile. Here’s the form.

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