Announcements
11/4 – BCF Bowling Night – 7 to 9 PM @ Sunset Lanes – sign up w/ Mel!
11/4 – 6:45 PM Class canceled – go to Bowling night!
11/05 – Saturday classes – BRING A FRIEND
New Athlete waiver to fill out ahead of time: https://app.wodify.com/Waivers/SignWaiverAnonymousEntry.aspx?WaiverToken=bbwfc1fd4q2l6t6sgf7h4tjfy
11/24 – Thanksgiving – 9:00 AM class ONLY
11/25 – Post Turkey Burner – 10:00 AM class ONLY
12/4 – 7th Annual Wishing on a WOD
12/17 – Annual BCF Holiday Party – 6 to 11 PM
BCF Main – CrossFit
Competition WOD
Main WOD
A: Metcon (AMRAP – Rounds and Reps)
In celebration of Joe Vs 40th….
Complete the following
800m run buy in
Joe V will run with 70# buddy
Once Joe V is back, then AMRAP begins……
AMRAP 40 of
40 wallballs 20/14
40 cal row
40 bench press 115/75
Joe V –
wallball @ 25#
bench press @ 135#
Assault bike for all cals