12/3 “Saturday”

2
Dec

12/3 “Saturday”

Mobility

Foam Roll upper back, Keg Drill, Front Rack Stretch, Foam Roll quads/add, Couch, Ankles

Strength

Fitness:
Split-Stance Press
Performance:
Split Jerk

WOD

Run, Deadlifts, Shoulder-to-Overhead, Front Squats

 

MEMBER NEWS


RSVPers: CHRISTMAS PARTY IS COMING!
Just a reminder, the BCF Christmas Party has been changed! If you RSVPed to celebrate with us at Cafe Hollander, just note, the party is now on Dec 11:
5-6pm cocktail hour (cash bar)
6pm buffet dinner
Award show after dinner

Please DO NOT just show up! RSVPs were required.

Looking forward to spreading holiday cheer!

15232061_1280906238648701_682181740787757417_n

 

2ND ANNUAL BCF “BUST OUT YOUR WOOL” CF TOTAL and UGLY SWEATER WOD

When: 10-11pm Dec 17

Show-up and show-off your combined strength and fashion sense. Members will not be asked to toil with gymnastics rings, rowers, or assault bikes this holiday season. Iron bars, rubber plates, and woolen sweaters will be the only tools you need to celebrate the closing of another year at Badger CrossFit.

Your CrossFit Total will be the sum of the best three attempts at the squat, the press, and the deadlift, the three most effective lifts in existence for developing and testing functional strength. The only price of admission for this strength test will be an ugly sweater. We want to see your brightly colored and highly patterned wool mosaics, the sweater that has only gotten a few hours of sunlight since Grandma gifted it to you nearly a decade ago. The general rule of thumb: the more – the better!

**We are doing this at the Open Gym to not interrupt the programming flow of the regular classes!**