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: Clean and Jerk complex 4 (Every 2 min complete 1 complex (16 min))
1 power clean
1 front squat
1 clean
2 split jerks
B: Front Squat (1 x 10 AHAP in 12 min)
C: Metcon (3 Rounds for time)
300m row
10 power clean push jerk 115/75
10 Pull ups
Rest 4 min b/t
3 sets
Rx+ – 135/95 UB
C2B UB
Competition WOD
Ca: Deadlift (Wave load. 5-3-1;5-3-1. 20 min)
B: Snatch (Build to a 1 rep 90%. 15 min)
C: Clean and Jerk (Build to a 1 rep. 90%. 15 min)
D: Bar Muscle-ups (Emom 5 x 3-5 ub reps)
E: Metcon (Time)
21-15-9
Cal row
DB thruster. 45/30
Alt rows from plank w/DB