Announcements
Upcoming Events! Mark you calendars!
Friday, Sept 11 @ 5:30 – Make a Wish BBQ – we are going to get our plaques!
Saturday, Sept 26 @ 10:30 – Hooverball – Team USA defending (again)
Saturday, Oct 31 @ 10 am – Halloween WOD – costume is required
Saturday Dec 5 – Wishing on a WOD
Saturday Dec 12 – Holiday Party – Casino Night
Labor Day Weekend!
no classes Saturday or Sunday
1 class Monday at 10 am!
BCF Main – CrossFit
Main WOD
A: Metcon (Time)
800m run
50 cal row
400m run
For time
B: Metcon (Time)
10-8-6-4-2
Strict pull up / Rx+ – strict C2B
50-40-30-20-10
DUs
Competition WOD
A: Split Jerk (Build to a 5 rep @ 82% max)
B: Snatch (Build to a 5 rep @ 82% max)
C: Clean (Build to a 5 rep @ 82% max)
D: 3 x 3 snatch PP + OHS (Build over 3 sets)
3 snatch grip push press into 3 OHS
If time allows….
Or off to side as to not disturb next class