Bulldog Burn Class –
Reserving a spot – Please make sure you are reserving your class attendance as far in advance as possible. Our coaches set up the Bulldog Burn classes according to anticipated attendance. Starting in April, classes with no reservations 2 hours prior to class start time will be canceled automatically.

4 Hour Cancellation Policy – Please make sure to cancel your reservation at least 4 hours prior to the class start time if you know you will not be able to attend. Classes have limited space and we want to ensure that everyone gets a chance to attend the class they would like to. If you do not show up to class or you cancel within that 4-hour window, you will be charged a $12 non-refundable fee.

4/1 – All of April, we will be doing a MEP (MyZone Effort Points) Challenge! More info coming soon!
4/1 – Bring a Friend – All Classes!
4/8 – Post Open BBQ – we will start grilling around 12:30 PM, please bring a dish to share
4/16 – Easter Sunday – gym will be closed

Beaverton Strength and Conditioning – CrossFit

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Main WOD

A: Back Squat (Clusteers 5.5.5 x 3 @ +10#)

Rest 30s b/t clusters

Rest 3 min b/t sets

One person does complete cluster, then next person goes…..

B: Metcon (Time)

3 rounds for time of

50/40 cal row

30 wallball

10 Power cleans 135/95

Stagger start as needed

Competition WOD

A: 4-3-2-1 test (AMRAP – Reps)

4 min max cal row

Rest 1 min

3 min max rep back squat @ BW

Rest 1 min

2 min max rep pull ups

Rest 1 min

1 min max rep S2OH 135/95

B: Metcon (No Measure)

Clean complex warm up x 2

Clean high pull x 6

Power clean from hang x 6

Clean from below knee x 6

Power jerk x 6

Split jerk x 6

2 position clean and jerk (Build to a heavy in 20 min)

1 clean from above knee

1 clean from floor

1 jerk

C: 30 squat cleans for time (30 reps for time)

Men – 225#

Women – 135#

Accessory Work

AA: Metcon (No Measure)

4 sets of

15 push ups

10 chin ups

5 tall box jumps

AB: 100 cal AB (Time)

100 cal AB for time

Categories: WOD

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