Announcements
Upcoming Events! Mark you calendars!
Friday, Sept 11 @ 5:30 – Make a Wish BBQ – we are going to get our plaques!
Saturday, Sept 26 @ 10:30 – Hooverball – Team USA defending (again)
Saturday, Oct 31 @ 10 am – Halloween WOD – costume is required
Saturday Dec 5 – Wishing on a WOD
Saturday Dec 12 – Holiday Party – Casino Night
Labor Day Weekend!
no classes Saturday or Sunday
1 class Monday at 10 am!
BCF Main – CrossFit
Main WOD
A: Capacity test # 2 (AMRAP – Reps)
Max cal row 4 min
Rest 1 min
Max rep pull up 3 min
Rest 1 min
Max rep BW back squat
Rest 1 min
Max rep S2OH 135/95 (from ground)
Score is total reps
B: Metcon (Time)
3 rounds for time of
50 DUs
30 T2B
3 rope climbs 15′
Competition WOD
A: Shoulder Press (Build to a 3 x 3 @ 70%)
B: Behind the Neck Press (Same weight as A)
Press from back rack.
C: Capacity test # 2 (AMRAP – Reps)
Max cal row 4 min
Rest 1 min
Max rep pull up 3 min
Rest 1 min
Max rep BW back squat
Rest 1 min
Max rep S2OH 135/95 (from ground)
Score is total reps