***Starting 5/16 – 30 Day Spring into Summer Challenge! Ask Mike, Christine, Dawna or Mel for more infomation on how to win $500!
***Come support Coach Hayley at the 2016 CrossFit Regionals!
May 20-22 – class will be canceled on Sunday 5/22 so we can all go watch her!
Buy tickets here:
***THIS SATURDAY! Bring a friend!

Forward your friends this link so they can complete the waiver ahead of time:

BCF Main – CrossFit

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Main WOD

PS / OHS / snatch (As follows)

1 power snatch

1 OH squat

1 snatch

Start at 60%

Build over sets

Metcon (Time)

21-15-9 of

Cal row

Thrusters 95/65

Competition WOD

Front Squat (3×2 @ 75% , 3×3 @ 80%)

Deadlift (10-7-5-3-1 Start @ 60%+)

Metcon (Time)

3 rounds for time

400m run

3 legless rope climb 15′

10 bench 165/115

Nate (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here
Optional….regionals format

10 rounds of

4 strict MU

7 strict HSPU

12 KB snatches 70/53

Categories: WOD

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