Strength:Back Squat: 5-5-3-3. In between each set perform 10 GHD sit upsWOD:500m row, 30-20-10 of DB Thrusters, Pull ups, 200m row (150m sled drag for AM classes) after each set. (back faces plates - cones will be there to measure)RXC: 60/35 RX: 50/30 L3: 35/20 L2: 20/10 (men 4-45#, women 3-45#)Regarding weightlifting:We are a gym that can, and always will, lift weights in a systematic, organized way that is NOT random -- heavy barbell work that includes squatting, benching, deadlifting, cleaning and snatching, etc. We make you strong because you need to be. We want you to be functional in life. To get yourself up off the couch, to lift your boat up to put it on your car's hitch, to put that heavy box overhead on the shelf. Weightlifting should be near the top of your priorities when it comes to being in better "shape." And we will always have your best interests in mind when you come to us here at BCF to take care of your fitness. "Just say no to cardio-only fitness."[learn_more caption="NEWS"]***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.We soon will welcome Jarrod and Brie into our regular coaching schedule. They are nearly done with the apprentice program of running regular classes, Elements and specialty classes. We hope you welcome them like you have everyone else as they continually learn the process of being a great coach!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=sharingWe 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.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/RxBars are back in stock!!! Write your name on the sheet if you grab!Want to get stronger on the squat? Need more power? Stalling in your lifts/back squat? Our 6 week squat program started today. If interested, check out yesterday's blog post.If no one RSVP's to open gyms, they will not be canceled! So be sure toThe Reebok Spartan Race coming up! Use the following code for 50% off: VXGRP24.[/learn_more]