10/2 “Friday”

1
Oct

10/2 “Friday”

Strength
Fitness
Front Squat, Barbell Row, Kipping practice
Performance:
Front Squat, Barbell Row, Kip Swing + C2B pullup

WOD
Fitness and Performance:
Double-unders, Thrusters (115/75)


 

DON’T FORGET TO SIGN UP!
On Oct. 10th, in partnership with Community For a Cause and a number of other local boxes throughout the Midwest, we’ll be exchanging our standard Saturday workouts with a team workout to benefit a local breast cancer cause. This time around we’ll be supporting a member, Josh Mattson’s family. Read more about sign up, the WOD, and registration here> https://www.badgercrossfit.com/2015/09/respect-the-rack/

+++SFH Order for the month of Oct. Order form to close on the morning of Sunday, the 4th.
https://docs.google.com/spreadsheets/d/1LwMx1QHUTlksd5_zQl_IYc4ku4emriE9Epj5thVb7XU/edit?usp=sharing

+++New schedule changes are as follows:
We have added a FUNCTION MKE class everyday at 6am — we have removed the 9am
We have removed the 9:30am CrossFit class and added open gym! Come in if you can’t make it to noon.
We have added a 6:30pm on Thursday nights!

+++RSVPING/CHECKING IN REMINDER:
Over the last couple months there has been an increase in people not RSVP-ing for class. We understand that life happens and there are days where work is unpredictable but we still require that you RSVP for classes. If you have a sudden schedule change and can make it to a class please try to shoot us an email or a phone call informing us that you’re coming.

RSVP-ing helps us immensely in planning coach resources. It is our goal at BCF to have 2 coaches in nearly every class to ensure you have more eyes and coaching available to you. RSVP-ing helps us ensure this is being accomplished. We appreciate your cooperation!