10/30 “Wenesday”

30
Oct

10/30 “Wenesday”

Mobility Day 3

Strength:
15 minutes to find 1 RM Push Jerk from Blocks/Rack.
WOD:
4 rounds for time of:
7 Wall Walks
14 Lateral Box Jumps (touch on top) 20″
21 Wall Balls 20/14#

[learn_more caption=”NEWS”]

em>-If you have not yet filled out our online waiver please do so ASAP! you can fill it out here-https://badgercrossfit.com/sign-our-waiver/
Even if you have already filled out a paper waiver with us, we still need you to fill out the online version!

-We moved our retail items-i.e food, clothing, and the like, to the soon to be lounge area! These items are located on the wall outside of the bathroom, in the three black storage cabinets. Purchasing these items work the same as it did when retail was located in the office. Legibly write your name and complete information for items purchased on the appropriate clip board, which can be found on the shelf next to the cabinets. Staff will then charge the card we have saved on file for you, in your zen planner account. You may pay for these items with cash or check but it must be put in an envelop with your name and item purchased written on it, then put on the desk in the office. Cash or check purchases need to be paid for the day of purchase!

If you’re doing the spartan race this weekend> Here’s some race info for you>http://www.spartanrace.com/miller-park-obstacle-racing-spartan-sprint-2013.html?utm_source=email&utm_medium=email&utm_campaign=miller+park+2013+sprint&c3ch=Email&c3nid=Email#.

Custom order for pants and sweatshirts NOW! The sweatshirts are the exact ones Rouge Fitness has here: http://www.roguefitness.com/gear-apparel/mens-apparel/hoodies.php

These come in any size of course. The color is gray as well. Read the reviews on Rogue’s site. Very comfy – it’s in the office here if you want to see.

The pants are custom pants for women. Yoga style and workout style. Come in to my office to see these pants as well. I will post a picture of our mockup design in a comment…

Order here

https://docs.google.com/spreadsheet/ccc?key=0ArHSJg7IcSg0dFZtbnhITXlOM25tdEtjVkUwN2gwdWc&usp=sharing

We also have the following coming in, NOT on a special order:
-New Men’s and women’s tshirts
-New Men’s and women’s long sleeve tshirts
-New Knee-high Socks that say “Badger CrossFit” on the sides.

I need final #’s in 2 weeks! They ship in 2-3 business days after I order.

Because the hoodies will be >$40 it’s why I’m ordering through a special order. Please order a size up if you think you don’t know. Better to be too big than small IMO. But I’m sure someone else would purchase if you didn’t like the sizing.

Check out the mock up designs here!> http://www.sendspace.com/filegroup/x2WpcH10nyInATXldJBMxA

Interested in mastering ring dips and pullups? Check out Tyler’s progression program:
dips: http://tylersullivan.net/2013/07/ring-dip-progression-template-for-crossfit/
Pull ups: http://tylersullivan.net/2013/07/pull-up-progression-template-for-crossfit/

***Do you have UnitedHealthCare for your health insurance? If so, you may be entitled to fitness center reimbursement. BCF is a registered facility and you could get back $20 every month per person from UHC for attending > 12 times a month! http://www.gym.unitedhealthallies.com/

Our L2 classes have started! We plan to have a test out day every month for which you test out to enter this class. It’s an advanced class for advanced athletes looking to take their fitness to another level, either as a competitor in the Sport of CrossFit, or just to be better in general. The guidelines are here: https://docs.google.com/file/d/0B7HSJg7IcSg0MzZiT0hScjdJUnM/edit?usp=sharing

Want “Voodoo” bands but hate the price? After all, it’s just rubber! I’d go with the black or orange ones here: http://smrtools.networkfitness.com/compression-straps/

If no one RSVPs to open gyms, they will be canceled! So be sure to RSVP if you are planning on stopping in.

If you leave a pool of sweat, there is a mop and bucket. Use it. It’s not only for coaches.

Final note, when you touch it, you must clean it. If you use it, put it away (cups, tape, boxes, rings, etc). The more that the coaches have to clean up, the more it takes away from coaching.
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