Announcements
12/17 – Annual BCF Holiday Party – 6 to 11 PM
12/18 – Yoga & Olympic Lifting canceled
12/25 – all classes canceled
12/26 – modified schedule
12/29 – 30 Day Challenge kick off meeting – sign up with Christine cford@beavertoncrossfit.com
12/30 – Last day to turn in WOW donations – donate online here: http://site.wish.org/site/TR/FriendsandFamily/Make-A-WishOregon?px=2586311&pg=personal&fr_id=2350
1/1 – Classes canceled
1/2 – modified schedule
2/4 – 3rd Annual Valentine’s Day Massacre Competition – sign up today! http://tinyurl.com/jgeh9yf
BCF Main – CrossFit
Main WOD
A: Clean (Build a heavy in 15 min)
B: Metcon (Time)
3 rounds for time of
5 MU ring
10 Cleans 135/95
20 Box jumps 24/20
Cap – 12 min
Sub MU w/ bar MU or 2 x C2B
Competition WOD
A: Snatch (Build to a heavy 2 rep Drop n Go in 20 min)
B: Metcon (Time)
For time
7 snatches 185/135
11 MU ring
100 DUs
11 MU
7 snatches
Snatches should be fairly quick singles at most….scale as needed
Sub Ring MU w/bar MU or C2B x 2
C: Metcon (Time)
For time
50 cal AB
40 wallball 25/16
30 TTB
20 HSPU
10 Power cleans 185/135
Rest 7 min after “B”