March 8, 2010
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by BFC
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Tuesday 3-9-10
50 KBS
100 MTN Climbers
50 KBS
75 MTN Climbers
50 KBS
50 MTN Climbers
50 KBS
25 MTN Climbers
After all is said and done, a lot more will have been said than done. -Author Unknown
March 7, 2010
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by BFC
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Monday 3-8-10
OTM 7 min:
4 Deadlifts
8 Hang DB Clean and Press
__________
OTM 7 min:
5 Box Jumps
10 Box push ups
__________
AMRAP 7 min:
TGU
Sponges grow in the ocean. That just kills me. I wonder how much deeper the ocean would be if that didn’t happen. -Steven Wright
It’s FREE – your body will just pay a price.
Tomorrow is Saturday.
Tomorrow is the first Saturday in March.
Didn’t you promise yourself you’d start working out the first Saturday in January? What happened?
Well…we forgive you. Now get yourself to BFC Bootcamp’s FREE Suffer on Saturday workout! We only do them on the FIRST and THIRD Saturday of the month at 8AM. Oh and they’re FREE.
HERE [...]
Thursday 3-4-10
100 Pull ups
100 Push ups
100 Sit ups
100 Squats
To see how you guys did last time- Click here
…a good and wholesome thing is a little harmless fun in this world; it tones a body up and keeps him human and prevents him from souring. -Mark Twain
March 1, 2010
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by BFC
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Tuesday 3-2-10
Team ball slam/ High plank challenge
__________
Ab complexs (alternating w/ partner AMRAP 30s each x6):
1) Ball overhead to throw/Sit up
2) V side to side/ Throw
3) Knee ups
February 28, 2010
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by BFC
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Monday 3-1-10
10 T push ups
20 “Running yogi” stretches
__________
AMRAP 1 min on/30s off (rotate through x3):
Body row
KB/DB holds
V sit ups
Bench press
Windmills
__________
50 burpees for time
This ‘telephone’ has too many shortcomings to be seriously considered as a means of communication. The device is inherently no value to us. -Western Union internal memo, 1876
February 26, 2010
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by BFC
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We’re going to do a lot of medball work next week.
Don’t be like this guy:
February 25, 2010
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by BFC
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It’s party time after the run!
Don’t forget that we’ll be out at the Mercer’s this Saturday after the Cowtown run. Come on out and hang even if you’re not running. We’ll be there from about noon to two. Bring your favorite Paleo side (or whatever you want)!
Hope to see you there!
Here’s the map to their house:
February 22, 2010
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by BFC
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Tuesday 2-23-10
DB Clean and Jerk 8-8-5-5
________
For time-
GTO 30 reps
BFC Sunday – Chris WOD
A normal Sunday at the BFC Compound.You should join up!