Announcements
Upcoming Events! Mark your calendars!
Saturday Dec 12 – Holiday Party – Casino Night
** No 9:30 AM Class, No Sunday Class**
Saturday Feb 13 – Valentine’s Day Massacre
Keep getting your Wishing on a WOD pledges! Money needs to be in no later than 12/28!
BCF Main – CrossFit
Main WOD
A: Metcon (Time)
3 rounds for time
400m run
10 OH squats 115/75 Rx+ – 135/95
5 Bar MU
All OH squats should be UB….scale as needed to achieve this
Time cap – 14 min
B: Metcon (Time)
3 rounds for time
400m run
10 HSPU
5 cleans 185/135 Rx+ – 205/155
Time cap – 14 min
Competition WOD
A: Front Squat (2 x 3 @ 50% , pause 2s in bottom)
Focus on good thorasic (upper back) extension at bottom
B: Clean (EMOM 5 x 1 rep @ 70%+ , build to 80%+)
Focus on fast elbows and speed under
C: Clean Pull (3 x 5 @ 80% @ 41X1)
4s decent , 1s at bottom, explode up to full extension, back down
D: Metcon (Time)
3 rounds for time of
800m run
10 OH squats 155/105
5 MU / bar MU