Upcoming Events! Mark your calendars!

Friday, Oct 16th – BCF Bowling Night – 7pm @ SuperPlay
9300 SW Beaverton-Hillsdale Hwy

Please RSVP on the sign up sheet on the desk in the lobby! Cost is $10 per person and includes shoes and two hours of cosmic bowling. We will charge through Wodify.

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

View Public Whiteboard

Main WOD

A: Metcon (AMRAP – Rounds and Reps)

AMRAP 12 at 80% of

15 box jumps 20″

12 pull ups – strict

10 KB swings 53/35 Russian

B: Push-Ups (3 x 15-25 , rest 2 min PERFECT PUSHUPS)

*Chest and thighs must touch the ground at the bottom with a full lockout of the elbows at the top

C: Metcon (No Measure)

Take 15-20 min and work on a skill

MU transitions , HS walk, DUs, Rope climbs…etc.

Competition WOD

A1: Deadlift (3 x 12 , Add 10# from last week….super set)

A2: Hip extensions (3 x 10 , super set with A1, rest 1 min )

Face down on GHD, neutral spine and tight mid line Hip free to flex and extend
Do set of deads, then rest 1 min

Do set of hip extensions, rest 2 min

B: Farmer’s Carry (3 x 100m AHAP UB , rest 2-3 b/t)

C: Metcon (3 Rounds for time)

3 sets each for times of

10 burpees

20s AD 100%

Rest 2:30 b/t

Categories: WOD

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