10/15 WOD: Interval

15
Oct

10/15 WOD: Interval

Open gyms are every M-W-F at 730a. Sometimes we do these on Sundays. Be sure to watch Facebook or the calendar.

We do a prescribed warm up EVERY day.  Its the EXACT same warm up.  The is a reason for it.  1) we want to ensure that your entire body is ready to get prepped in the workouts that we set up for you.  To do that, we need to make sure that all of your muscles have been warmed and that they are ready to respond and react like a system.  If you take all of the parts of our warm up, you basically have hit every muscle group and you will be ready to get into the work out.  If you feel that you need to do other things in your warm up, that is fine; however, do them after you complete the entire daily warm up that we have set out.  2) we want to make sure that you perfect these simple movements.  We want your body to become better and moving. Don’t be lazy during your warm up time.  It’s important.  It WILL help you to have more successful workouts!  And successful workouts means more gains!!

Skill: Wall climbs x5 reps. Last rep, do 10 shoulder taps if possible.
Strength: 15 minutes to establish a 1RM Power Clean & Push Jerk.
WOD: 4 rounds for total working time of 7 Cleans (full squat) @ 85% of above 14 Bar Facing Burpees Run 200m (State St)
*Rest 1 minute between rounds.

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**Halloween Party/Social WOD, Friday, Oct 19th! Details are here! Costume is required. +1 is welcome.

**BCF In-House Fall Throwdown is ON! YOU MUST SIGN UP BY NEXT WEDNESDAY (17th)! here!

**Please take a moment to fill out your BCF Athlete Profile. Here’s the form.

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