Announcements
NO CLASSES:
2/11 – 5:30 PM
2/12 – 5:30, 6:30 PM
2/13 – ALL CANCELED
2/14 – ALL CANCELED
2/25 – 5:30 PM – BBQ Instead 🙂
NEW APPAREL:
Hoodie – Grey and Black
Unbroken Tees – Red and Black
OPEN Tees/Tanks – only available to participants of the 2016 Open
Pre-order on Mel’s Desk in lobby!
BCF Main – CrossFit
Main WOD
A: Shoulder to Overhead (EMOM 6 x 5 reps AHAP)
Reps any of 3 ways
press , push press , push jerk
B: Metcon (Time)
For time
1k row
60 DUs
50 KB sw 53/35
40 Goblet sq
30 TTB
20 Deadlift 225/155
10 HSPU
800m run
Rx+ – 70/53
275/185
Competition WOD
A: Deadlift (Cluster 5.5.5 x 3 ; AHAP….building)
B: Metcon (Time)
For time
25/20 cal row
10 snatch full 135/95
50 DUs
10 hang snatch
25/20 cal row
10 snatch full
50 DUs
10 hang snatch
25/20 cal row