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: Metcon (3 Rounds for time)
3 sets of
5 wall walks
20 windshield wipers (floor or hanging)
Rest 1 min b/t sets
B: 2 position clean (EMOM 10 x 1 rep , start at 65-70% max)
1 from above knee
1 from floor
Competition WOD
A: Total body warm up 1 (No Measure)
a. 5 min easy Row/Bike/Run
b. Foam Roll and Stretch Tight Areas
c. 2 x 20 each leg – plank leg slides
d. 2 x 10 face pulls
e. 2 x 10 each leg – Cossack squat
f. 2 x 3 each leg – Lateral Jumps – pause under control on each side
B: Shoulder Press (3 sets to a 3 rep max)
C: Behind the Neck Press (Same as B)
Press from back rack.
D: Metcon (Weight)
4a) 3×12 Bent Over Rows – AHAP
4b) 3×10 each DB wide row
4c) 3x6e Lying side Raise – 4 count lower – AHAP