Blog

Strength: Fitness: Jerk dip + Jerk, Deadlift, Broad Jumps Performance: Jerk dips (tempo), Clean deadlift, Broad Jumps Partner WOD: Buy-in: 1000m Row -then- 3 Rounds 20 Synchronized Toes to Bar (or V-ups or Tuck Ups) 25 Burpees over Partner holding plank 30 Kettlebell Swings (55/35) (can’t rest KB anywhere) -then- Cash-out: 1000m Row We're going to miss you Brandon @alpinesun! It's been a great time while we had you here! You've developed into a great athlete and I hope your fitness journey continues to succeed.

Strength Fitness and Performance: Snatch-Grip push press, OH Squats, Front Squat WOD Fitness: Wall Balls, Squat Thrusts, Pullups Performance: Power Clean, S2OH, Pullups This week's recipe: Shredded Kale Salad with Pancetta and Hard-Boiled Egg *From the ironyou.

Strength Fitness and Performance: Wall Climbs, L-sit, Tempo Negative Pullups WOD Fitness: Double-Unders, Abmat Sit-Ups Performance: Double-unders, GHD Sit-ups Member of the Month Your Member of the Month is Theran! Name: Theran Hometown: Middleton, WI Crossfitting since? Summer 2012 A little about yourself I work as an equity analyst at Wells Capital Management.

Strength Fitness: Hang Snatch Push Press Performance: Snatch + Overhead Squat WOD Fitness: Row, DB Power Snatch(50/35), Parallette Lateral Jump-overs Performance: Row, Hang Power Snatch (75/55), Double-unders, Row The Opens are around the corner!! Get ready.

(Chest to floor on your burpees, ladies and gentlemen!) What a great day in the gym on Saturday! We had almost over 100 people in the doors before 11AM! Yes, it's new year, but there is NO better place to be than BCF for your health and fitness goals.

Strength: Fitness: Front Squat, Jerk stance Press, Chin hold Performance: Front Squat, Jerk Balance, SHSPU WOD: Row, Power Cleans, Pushups, Wall Balls.