Announcements
Upcoming Events! Mark your calendars!
Friday, Oct 16th – BCF Bowling Night – 7pm @ SuperPlay
9300 SW Beaverton-Hillsdale Hwy
** 6:30 PM class canceled
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 (No Measure)
Warm up for deadlifts
3 rounds @ 80%
10 KB swings Russian 53/35
10m Inchworm
10 spinal rock into toe touch
7 min cap
B: Deadlift (Build to a 1 RM in 25 min)
C: MU / snatch ladder (AMRAP – Reps)
2 MU
2 snatch 135/95
Add 2 reps per round
AMRAP 10
Competition WOD
A: Metcon (No Measure)
Warm up for deadlifts
3 rounds @ 80%
10 KB swings Russian 53/35
10m Inchworm
10 spinal rock into toe touch
B: Deadlift (3 x 10 , add 10# last week)
C: Metcon (3 Rounds for time)
3 sets each for times of
20 cal row
5 power clean 165/115 (TnG)
5 box jumps 30/24
Sprint sets….100%
D: GHR (3 x 8-12 , rest 2-3 b/t)
Glute ham raises
Start at parallel and go up to vertical