7/30 “Tuesday”

29
Jul

7/30 “Tuesday”

Strength:
Back Squat: [email protected]%, [email protected]%, [email protected]%, [email protected]%, [email protected]% – rest two minutes.
*During rest period, perform 16 v-situps
WOD:
50 burpees, 25 front squats @ 70%, 50 burpees.
*Each time your drop the bar on the FS, perform 12 split jumps

Crossfit made it into Forbes!
http://www.forbes.com/sites/prishe/2013/07/28/2013-reebok-crossfit-games-personifies-continued-growth-for-sport-and-sponsor/
What do you think?

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Interested in mastering ring dips and pullups? Check out Tyler’s progression program:
dips: http://tylersullivan.net/2013/07/ring-dip-progression-template-for-crossfit/
Pull ups: http://tylersullivan.net/2013/07/pull-up-progression-template-for-crossfit/

***Do you have UnitedHealthCare for your health insurance? If so, you may be entitled to fitness center reimbursement. BCF is a registered facility and you could get back $20 every month per person from UHC for attending > 12 times a month! http://www.gym.unitedhealthallies.com/

Expansion plans are now underway. They are building the garage door as we speak, the floor and walls are going to get cleaned and leveled, new lighting is being put in, and the wall will be torn down soon after. They expect to be nearly done in July, weather and other things permitting.

CrossFit Kids is coming soon, after or nearly after expansion is done! If you are interested, please contact Tyler with your child’s name and age!

Our Sunday morning Bradford Beach WODs and Hooverball are coming soon! The up and down weather is messing us up right now! Stay updated on the calendar and Facebook!

Our L2 classes will be starting up soon (we will be changing the name to Advanced CrossFit). We plan to have a test out day every month for which you test out to enter this class. It’s an advanced class for advanced athletes looking to take their fitness to another level, either as a competitor in the Sport of CrossFit, or just to be better in general. The guidelines are here: https://docs.google.com/file/d/0B7HSJg7IcSg0MzZiT0hScjdJUnM/edit?usp=sharing

We are continually evaluating the needs of our class times. Be on the lookout for test time slots to see the popularity.

As always, please continue to look on our website for updates, along with Facebook. If you are on Facebook, but not in our internal private group, please let Tyler or another member know and we can add you.

Original Paleo Kits and Beef Jerky are back in stock! Also, be sure to try the RX bars coffee flavor!

Want “Voodoo” bands but hate the price? After all, it’s just rubber! I’d go with the black or orange ones here: http://smrtools.networkfitness.com/compression-straps/

If no one RSVPs to open gyms, they will be canceled! So be sure to RSVP if you are planning on stopping in.

If you leave a pool of sweat, there is a mop and bucket. Use it. It’s not only for coaches.

Final note, when you touch it, you must clean it. If you use it, put it away (cups, tape, boxes, rings, etc). The more that the coaches have to clean up, the more it takes away from coaching.

Summer = heat = humidity = sweat = more to clean. Please keep YOUR gym the cleanest gym around.

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