Announcements
10/8 – Saturday classes – BRING A FRIEND
10/29 – 9:30 AM Halloween WOD – costumes required! 🙂
11/4 – BCF Bowling Night – more info coming soon!
12/4 – 7th Annual Wishing on a WOD
BCF Main – CrossFit
Main WOD
come in at 3:30 to get in some bench and bis….Swole City
A: Clean and Jerk (Build to a heavy in 12-15 min)
B: Clean and Jerk (EMOM 10 x 1 rep @ 80%)
Perform 1 C/J and 3 Burpee over bar each minute for 10 min
C: Metcon (AMRAP – Rounds and Reps)
AMRAP 8 of
12 box jumps 24/20
6 push press 115/75
3 ring MU
Rx+ – 30/24 box jump
135/95 push press
Strict MU
Competition WOD
A: Snatch (Build to a moderate heavy in 12 min)
B: Metcon (Weight)
10 min time Cap
Complete “fran”
In time left over establish a 1 RM snatch
Scale as needed to finish “Fran” in 6 min or less
C: Metcon (Time)
For time
2000m row
15 MU
1500m row
10 MU
1000m row
5 MU
500m row
Accessory Work
AA: Dips weighted (3 x 5 AHAP , good full ROM)
Full ROM dips w/ weight