***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: http://tinyurl.com/z7go8aa
***THIS SATURDAY! Bring a friend!
Forward your friends this link so they can complete the waiver ahead of time: https://app.wodify.com/Waivers/SignWaiverAnonymousEntry.aspx?WaiverToken=bbwfc1fd4q2l6t6sgf7h4tjfy
BCF Main – CrossFit
PS / OHS / snatch (As follows)
1 power snatch
1 OH squat
Start at 60%
Build over sets
Front Squat (3×2 @ 75% , 3×3 @ 80%)
Deadlift (10-7-5-3-1 Start @ 60%+)
3 rounds for time
3 legless rope climb 15′
10 bench 165/115
Nate (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
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
10 rounds of
4 strict MU
7 strict HSPU
12 KB snatches 70/53