9/10 WOD: Snatch jump run.

Welcome Sarah, a teacher who just grad. the August Elements. Watch out!!!

Congrats to all our Tough Mudders, Ironman WI competitors, and general all-around badasses this weekend! You put the OO in COOL, the AWE in AWESOME. #Boomsauce

Also, below you will find all news you need to know about. Click on the “CLICK FOR NEWS” button below to see… Don’t miss this imporant info.

Skill: 1 min weighted plank hold
Strength: 15 min to find 1RM hang snatch (squat is preferred)
WOD: 5 rounds, 3 hang power snatch (80% of above), 6 box jumps (30/24”), 200m run, 3 hang SQUAT snatch @80%, 6 box jumps (30/24”)

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**BCF Competitors Meeting. This Saturday.

**BCF Endurance Meeting Q&A. This Saturday.

**Who’s ready for an in-house BCF CrossFit throwdown? Multiple WODs, formats, and prizes for the winners!!! Scaled and Rx division – do able for anyone! Get your competition juices going for this fall! Details soon!!!!

**We just registered as a gym for the Lurong Living Paleo Challenge. If you want in on a challenge, sign up.

**CrossFit Endurance coming to BCF week of Sept. 17th! Details here…

**Want to be a BCF CrossFit Coach? See here.

**Please take a moment to fill out your BCF Athlete Profile. Here’s the form.

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