Announcements
3rd Annual Valentines Day Massacre
February 10 – Registration open
more details to follow
Sign up soon as this usually sells out
BCF Members and Staff are invited to shop at the Nike store
January 13th through January 21st
See flyer on whiteboard for details
Beaverton Strength and Conditioning – CrossFit
Main WOD
Competition WOD
A: Metcon (Time)
“Little Fran”
21-15-9
Thurster (75/45)
Pullup
Rest 5 minutes, then perform part B
B: Metcon (Time)
9-15-21
Double KB Russian Swing (53’s/35’s)
Double under
C: Back Squat (5×5 @12×1 tempo)
Begin at 60-70%