Announcements
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
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