12/11 WOD: Update your information!

11
Dec

12/11 WOD: Update your information!

Welcome Maria! October Elements grad!

I need everyone to ensure their contact information, email addresses, phone #s, etc. are all up to date and correct in our online system. Also, if you have a CC# on file you don’t use anymore, please remove. Ensure everything is proper before the new year as we’re going to be making some changes to things and I want this info to be right. Thank you for your cooperation! LOGIN HERE: https://badgercrossfit.zenplanner.com/zenplanner/portal/login.cfm

Strength: EMOM for 10 minutes 1 Power Clean + 1 Split Jerk @ 90% (of 1RM Power Clean).
WOD: 100 double-under buy-in (300 singles), then AMRAP 14 of 7 deadlifts (275/185), 25 burpees.

CF Football :

SWOD:  10 rope climbs (legless, use legs, scale reps, towel pullups – scaling in that order), 40 GHD situps, 3×8 GHR
DWOD:  12:00 AMRAP (in season)
*7 DB thrusters (45/30)
*7 ball slams (40/30)
*250M row

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**New bootcamp/TRX class on Saturday at 7am! Sign up here!

**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 bcf2 and you’re in. Follow the directions.

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

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