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September 7, 2012

9/7 WOD: "Gator" - Coach Tyler's 500m OH walking lunge.

When we hit 500 likes, I said I would do this. Done. Thanks to all of you who "like" our page. We hope you enjoy the posts.Good luck to all our athletes competing in the Tough Mudder this weekend! Put your training to the real test and dominate. And to Dan M and Nick B in the Ironman Wisconsin!!! You both have worked hard and it will show. Godspeed everyone...Strength: 15 min to find 1RM heaving snatch balanceWOD: “Gator” 8 rounds of 5 front squats (185/135), 26 ring pushupsRx: 185/135 from racks L2: 50% 1RM back squat, from ground. L1: 95/65, from ground.[learn_more caption="Click for news"]**Who's ready for an in-house BCF CrossFit throwdown? Multiple WODs, formats, and prizes for the winners!!! Scaled and Rx division - do able for anyone! Get your competition juices going for this fall! Details soon!!!!**We just registered as a gym for the Lurong Living Paleo Challenge. If you want in on a challenge, sign up.**CrossFit Endurance coming to BCF week of Sept. 17th! Details here…**Want to be a BCF CrossFit Coach? See here.**Please take a moment to fill out your BCF Athlete Profile. Here’s the form.[/learn_more][fbphotos id=382771565128844 limit=15]

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