2/16 WOD: Double cleanage


2/16 WOD: Double cleanage

Warm-Up: 20-push-ups, 15-sit-ups, 10-superman back extensions.
Strength: Bench 3×5
WOD: 3 rounds of 10 Power cleans to hang power clean and jerks (115/85), 20-sit-ups, 30 overhead lunges (35/15#)

2012 CrossFit Games

Reminder, before the 8AM class this Saturday, we’re going to talk about the schedule, how we’re going to judge, what to expect, etc. The people signed up must show up around 7:45 AM to discuss. Otherwise please visit me this week!!!!

If you are not wanting to compete, but still want to be part of the action, PLEASE COME ON SATURDAY AS WELL TO THE MEETING!!!!

Dynamic Mobility Workshop

Get your mobility on Milwaukee! We’re having trainer and mobility expert Ryan McDowell at BCF for a hands-on, 2 hour session on exercises designed to increase performance & recovery. These techniques will increase your ability and decrease pain due poor posture and ROM. You will learn how to use the foam roller and lacrosse ball to boost your Mobility to a new level. Cost $49.

Dynamic Mobility Workshop at Badger Crossfit on Sunday, March 25th from 10am-12pm.  The 2-hour participation workshop will be focused on building mobility, train skills and each attendee will learn a personalized program for their needs. Open to everyone and all CF gyms. Hurry, only a certain amount of room for the workshop! Visit the link below for more info and to RSVP and register.