Announcements
Upcoming Events! Mark your calendars!
Saturday Dec 5 – Wishing on a WOD
** Make sure you grab a pledge form!
Saturday Dec 12 – Holiday Party – Casino Night
Saturday Feb 13 – Valentine’s Day Massacre
BCF Main – CrossFit
A: November Challenge (Time)
2k row for time
B1: Bench Press (3 x 8 @ 55% – super set with B2)
B2: Dips weighted (3 x 8 , weighted , leave 3-4 in tank)
Full ROM dips w/ weight
C: Metcon (3 Rounds for time)
3 sets each for time
15 pull ups
10m OH walking lunge 135/95
Rx+ – 155/105
Rest 2 b/t
Competition WOD
A: Back Squat (After a good warm up , build to a 1 RM)
B: November Challenge (Time)
2k row for time