7/23 WOD: Double AMRAP


7/23 WOD: Double AMRAP

The BCF WOD journal is available today! Limited copies, but will reorder if you all would like. They cost $20 and will last a year or two for entries! It’s a good ideal and well laid out.

EVERYONE, you must read this. 

Skills: Max Pushups
Strength: Shoulder Press 1) 5 x 65%, 2) 5 x 75%, 3) max reps x 85%
WOD: AMRAP in 10 of 5-chin ups and 10-wall ball. Rest 2:00 then AMRAP in 10 of 10-wall ball sit-ups and 20-CF pushups. Use same ball.
RX: 20 / 16, L-2: 15/10.

DAY 23/30 of 50 pushups, 50 situps BCF Challenge!


**USAW Senior International Coach Mike Gattone is coming to Badger CrossFit to teach the Oly movements the snatch! Sunday, August 5th! Details here! RSVP and pay here! Limited seats.

**We have an in with a farmer who is selling pork, chickens and beef. The pork is sold in halves and whole pigs, all individually cut (bacon!!!). The beef can be in quarters, halves, and wholes also. The chickens are whole as well. All are either grass-fed, no hormones, no crappy foods, etc. The best you can get. And they are local. Please let me know if you’re interested in something, and I will get you information on prices, contact info, etc. [email protected] You have to mention my name/gym name to get a good deal.

**Please take a moment to fill out your BCF Athlete Profile. Here’s the form. I would like if all of you filled this out, if you want to be included in the featured athlete section.