KB goblet, Bent-over barbell row
Back Squat, Bent-over barbell row
Goblet squats (35/25), Ring Rows, Goblet squats
Thrusters (45/35), Pullups, Thrusters
FROM ENDURANCE DAN:
“Friends–Endurance, perhaps the most funnerest of all Crossfit offerings, is happening very, very soon. Goals: beat your brother in the Turkey Trot 5 km on Thanksgiving? Yes. Get ready for the Fall 10 km/half marathon/marathon/Al’s Run? Yes. Lose a few stubborn pounds, improve your metabolic conditioning, and destroy your next Helen/Fran/Nancy/Murph and the dreaded Clovis times? Absolutely.
I run a fun, fast, highly-functional and user-friendly alternative to brawn and barbells at the gym. I am CrossFit certified and life-experience tested to make you fitter and faster.
Please look for announcements regarding the program. Check out the Crossfit Endurance website. Plan a Fall race. What do you have to lose except your old 5 km PR?”
Start date: September 16th, 6pm @ Hart Park
End date: December 12th, 10am @ Pettit (I assume)
Times: Wednesdays at 6pm, Saturdays at 10am
Cost: $35 for the 3 months….You can still sign up!
Structure: 12 week program, 2x/week with Coach Dan
SIGN UP HERE: https://badgercrossfit.sites.zenplanner.com/registration.cfm?payment=MEMBERSHIP&MembershipTemplateId=0D50741A-3056-41EC-A0D1-509FC5903400&personId=6BAD96CB-1EC3-4874-81FF-D0D65455B948
FYI, if you are an existing member, you do not need to create a new member profile! Scroll down and click the “Not a new member” link.
++BCF Nutrition Series: Hydrostatic Bodyfat Test
In part of the nutritional culture shift and the BCF Nutrition Series, we have the opportunity to get your bodyfat done hydrostatically. This is THE MOST ACCURATE way to measure where you are currently, along with a variety of other information points for your progress, like your BMR! You do NOT want to miss this. Only $49. Sunday the 27th, from 6a – Noon.
Details here: https://www.facebook.com/events/1637861899833171/
++BCF Shorts Pre-order information:
Finally! We are getting shorts. Shorts are now ready for online pre-order, this pre-order will run 2 weeks. Delivery date will be sometime in October.
Men’s WOD Shorts
Women’s WOD Shorts
**PRE ORDER ONLY**
You will be charged at the time of placing the order. We will not produce this item until all pre-orders are collected for all. Delivery will be made in bulk to us where they will be made available for pickup.