10/23 WOD: We are Wisconsin’s one and only Reebok Recognized CrossFit Gym!

23
Oct

10/23 WOD: We are Wisconsin’s one and only Reebok Recognized CrossFit Gym!

We are Wisconsin’s one and only Reebok Recognized CrossFit Gym!

Want to stay updated with BCF? 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 bcf and you’re in. Follow the directions.

Skill: Agility ladder drills. — one-foot, two feet, one in one out, two in two out, lateral two feet in, lateral two feet in and out
Strength: 5X3 Back Squats @ 90% then immediately do 5 tire flips AFAP – rest 90 sec
WOD: 30 squat thrusts to wall jumps (1 foot above max reach) buy in…
3 rounds of 7 thrusters 95/65#, 14 shuttle sprints (across mats), 21 toes-to-bar
30 squat thrusts to wall jumps (1 foot above max reach) cash out…

CrossFit Football:

SWOD:  Squat 3RM, Press 3RM
DWOD:  Elizabeth (PC version)
21-15-9 of PC (135), ring dips

[learn_more caption=”NEWS”]

**Coach Gattone is coming back to BCF to teach us the Clean & Jerk. Learn from an International USAW Olympic Coach! Details here.

**BCF Movement Clinic #2: Front Squat. This Saturday after the 9am group class! Details.

**Want to stay updated with BCF? 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 bcf and you’re in. Follow the directions.

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

[/learn_more]