Announcements
Upcoming Events! Mark your calendars!
Saturday, Oct 31 @ 10 am – Halloween WOD – costume is required
Saturday Dec 5 – Wishing on a WOD
Saturday Dec 12 – Holiday Party – Casino Night
Saturday Feb 13 – Valentine’s Day Massacre
BCF Main – CrossFit
Main WOD
A: Deadlift (3 x 2 , Rest 3 b/t 90%+ 12 min)
B: Hip extensions (3 x 10)
Face down on GHD, neutral spine and tight mid line Hip free to flex and extend
C: Metcon (3 Rounds for reps)
30s max rep
Burpee
Cal row
Box jump 20″
Rest 90s b/t sets
3 sets for reps/cals
Competition WOD
A: Deadlift (3 x 12 @ 55-60% ; rest 3 b/t (15 min) )
B: Clean and Jerk (EMOM 10 x 1 rep @ 70%+ max , build)
C: Metcon (Calories)
3 sets of
30s max cal AD
Rest 2:30 b/t
Easy start on AD
D: Skill work
10-15 min skill work
MU – bar MU – pull up – DU – pistols….etc