Strength: Back Squat: 1X8 @ 75%, 1X5 @ 80%, 1X5 @ 85%, 1X3 @ 90%, 1X3 @ 95% – rest 1:00-2:00 between sets.
WOD: “Blood spitter” 500m row, 400m run, 1k row, 800m run, 500m row, 400m run.
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In order to properly segment each discipline of information, we have created several groups to avoid constant barrages of info. So here they are… You must request to join the groups though.
BCF FACEBOOK PAGES:
Badger CrossFit page:
BCF Athletes (all members should join this) group:
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**Halloween Party/Social WOD, Friday, Oct 19th! Details here!
**BCF In-House Fall Throwdown is ON! Details here!
**CrossFit Endurance started! If you are interested but couldn’t make it, please consider signing up for our next session (if the current one is successful).
**Please take a moment to fill out your BCF Athlete Profile. Here’s the form