Announcements
Upcoming Events! Mark your calendars!
Saturday, Oct 31 @ 10 am – Halloween WOD – costume is required
Saturday Dec 5 – Wishing on a WOD
** Make sure you grab a pledge form!
Saturday Dec 12 – Holiday Party – Casino Night
Saturday Feb 13 – Valentine’s Day Massacre
Thanksgiving Weekend Schedule:
Thursday, 11/26 – 10 am Turkey WOD
Friday, 11/27 – 10 am Post Turkey WOD
Saturday and Sunday, 11/28-29 – Closed
BCF Main – CrossFit
Main WOD
A: October monthly challenge (Time)
Max time HS hold
Rx – On wall
Rx+ – out on floor
B: Pavel complex (10 min tto work progressions)
Work on your progression
C: Power Clean (EMOM 10 x 3 reps )
Start @ 65-70% max power clean,
build over sets if form is good
Focus on speed and good receiving position
D: Metcon (AMRAP – Rounds and Reps)
AMRAP 8
10 push press 100/70
8 TTB
6 box jumps 30/24
Rx+ – 115/80
Competition WOD
A: Deadlift (3 x 6 , add 10-20# from last week)
B: Clean and Jerk (EMOM 12)
Min 1-3 x 3 reps @ 60-65%
min 4-6 x 2 reps @ 65-70%
Min 7-9 x 2 reps @ 70-75%
Min 10 x 1 rep @ 80%
Min 11 x 1 rep @ 85%
Min 12 x 1 rep @ 90%
C: Metcon (AMRAP – Rounds)
Every 90s until fail
250/200m row
3 snatches full 145/100