12/9 “Wednesday”

8
Dec

12/9 “Wednesday”

Strength:
Fitness:
Banded sprints w/ partner, Pendlay Row, Broad Jumps max distance, Airbike sprint
Performance:
4 Sets:
Sled Push, Pendlay Row, Seated box jumps, second AirBike sprint

WOD:
5 Rounds
10 Ring Rows or Jump Pullups + 10 sec. chin up hold (P: 10 pullups)
15 Slam Balls (35/25)
20 DB Walking Lunges (50/25# each hand)


MEMBER NEWS:

+++UGLY SWEATER WOD!+++

Nothing says PRs like scratchy wool…(?)
On December 12th we are inviting all members to show-up and show-off their combined strength and fashion sense. No toiling 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!

BCF CHRISTMAS PARTY!

WHERE: O’Brien’s Irish Pub on Vliet

WHEN: 7pm til ?, Friday, December 18th!

WHO: BCF Members +1 Family/Friend

WHAT: Our 5th BCF Christmas Party!

All of our BCFers are invited to our Christmas Party! Every person/family that comes should bring a tasty dish. If you aren’t sure what to bring, just ask the staff for ideas!

We will also be playing CrossFit Santa. If you want to participate, please bring a wrapped gift with a value of $5 – $20. We ask that it be something fitness related, even if it’s humorable!

Note: This is not a White Elephant, where the worst gift wins!

Please do not hesitate to reach out with any questions or concerns. See you there!

+++Apparel Order+++

We ran into snags, but we finally got the clothing company that we wanted for the 3/4 cut sleeve shirts, as well as hooded sweatshirts! We will be making this order this week. Stay on the lookout for the apparel announcement here and on Facebook!

+++Adopt a Family+++

You are all amazing! We filled the gift box! Updates soon!