Announcements
Schedule changes starting June 15th!
5:30 AM Class – NEW
6:30 AM Class – NEW
10:30 Teen Class – NEW
Thursdays – 6:30 PM Class – Canceled
Questions grab a coach or Mel!
BCF Main – CrossFit
Main WOD
A: June Monthly Challenge (Weight)
Deadlifts + over the bar burpees
2 min AMRAP
Men – 275 or 225#
Women – 165 or 115#
5 DL + 5 Burpees
Score is weight used times reps
Make sure you hit “RX” when entering score!
B: Bench Press (3 x 4 @ 80%)
C: Metcon (Time)
9-6-3 of
Power snatch
OH squat
Snatch
115/75
Competition WOD
A: Metcon (AMRAP – Reps)
10 min Capacity Test
4 min row for cals
Rest 1 min
3 min max rep pull ups
Rest 1 min
2 min max rep BW back squat
Rest 1 min
1 min max rep S2OH 135/95 from floor
B1: Close Grip Bench Press (3 x 15-20)
Bench press with grip close to or inside the smooth of the barbell.
B2: Face Pull (3 x 10)
Attach band to pull up rack and pull to face.
C1: Strict pull ups (3 x 10 into 10 kipping)
Maintain hollow position
C2: Dumbell Strict Press (3 x 12 1 arm @ 27%)
SWOD
S-A: Strict Press (S-A. Press 60%x3 70%x3 80%xAMRAP 60% 3xAMRAP)
S-: Metcon (Weight)
S-B.
5 sets:
Push Press x 5 reps + Split Jerk x 3 reps
*AHAP
S-C.
5 sets; rest 90 seconds
Single Arm DB Rows x 20/side
S-D. Sled Drag 30 minutes or Airdyne 30 minutes