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: August Monthly Challenge (Time)
Max dead bar hang
B: Rope Climb (3 x max in 2 min @ 15′ ; rest 2 b/t)
C: Nate (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here
Sub MU with 6 pull up / 6 push ups
Sub HSPU with strict DB press “tough”
Chief Petty Officer Nate Hardy was killed Sunday February 4th, 2008 during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.
Competition WOD
A: Push Press (Build to a 3 rep for today in 15 min)
B1: Push Jerk (3 x 3 @ 70% of jerk , super set with B2)
B2: Pendlay Row (3 x 10 AHAP super set with B1)
C: AD/burpee/PC (3 Rounds for time)
3 sets each for times of
10 cal AD
8 burpees
6 power cleans 115/80
Rest 4 min b/t
These are sprint sets….go as hard as you can