Strength: 5X3 Tempo Deadlifts – heaviest possible (with PERFECT technique & speed), rest 60 seconds.
WOD: 3 rounds, 30 air squats, 20 burpees, tire drag 100m with 45/25# plate.
[learn_more caption=”Click for Annoucements”]
**CPR/AED/First Aid Course coming to BCF August 18th from 10-12:30pm. Good for 1 year certification. Taught by AHA instructors. Dummies, etc. will be provided. You show up! Details here.
**Mobility Workshop Coming to BCF October 20th! Details here!
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**Want to stay updated? Join the BCF Text Message System to be alerted to last minute updates, changes, news, etc. via text message. It’s free for you (unless you pay per text?…). Just text 414-751-8966 the word bcfand you’re in. Follow the directions.[/learn_more]