Announcements
11/4 – BCF Bowling Night – 7 to 9 PM @ Sunset Lanes – sign up w/ Mel!
11/4 – 6:45 PM Class canceled – go to Bowling night!
11/05 – Saturday classes – BRING A FRIEND
New Athlete waiver to fill out ahead of time: https://app.wodify.com/Waivers/SignWaiverAnonymousEntry.aspx?WaiverToken=bbwfc1fd4q2l6t6sgf7h4tjfy
11/24 – Thanksgiving – 9:00 AM class ONLY
11/25 – Post Turkey Burner – 10:00 AM class ONLY
12/4 – 7th Annual Wishing on a WOD
12/17 – Annual BCF Holiday Party – 6 to 11 PM
BCF Main – CrossFit
Main WOD
A: Metcon (Weight)
EMOM 10 of
1 power clean
1 front squat
1 hang clean
1 jerk Split or power
Start at 55-60% max
B: Back Squat (Clusters 5.5.5 x 3, rest 30s/3 min)
C: Metcon (AMRAP – Rounds and Reps)
AMRAP 5 of
5 burpee box jumps 24/20
10 C2B pull up
Competition WOD
A: Clean (Complete the following complex)
Every 90s for 15 min
Start at 55-60% max C/J
Clean x 1
Hang clean x 1
Push press x 1
Split jerk x 1
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 8 of
8 Box jumps
6 thrusters @ 115/75
4 MU
C: Back Squat (10-7-5-3-1- AHAP for today)
D: Double-Unders (200 DUs for time)
Accessory Work
AA: DB push press (3 x 8 @ 31X1 AHAP , rest 2-3 min)
Start with DB at front rack
Dip drive press
Recover to shoulder
Use tempo if prescribed
AB: Toes-To-Bar (3 x 10 @ 30X0)
Lower legs from bar at a sec pace
Alternate sets with PP