Fri

Announcements

12/24 – normal classes, wear your holiday colors!
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

View Public Whiteboard

Competition WOD

Main WOD

A: Deadlift (Build to a heavy 3 rep in 15 min)

B: Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
Comp class – use 225/155 for round of 21

Round of 15 use 275/205

Round of 9 use 315/235

C: Metcon (Time)

For time

30-20-10 Burpees

15-10-5 MU

Categories: WOD

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