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: Deadlift (5 x 8 @ 60% max , rest 2 b/t)
B: Glute-Ham Raises (3 x 8 – 12 with partner from floor)
C: Metcon (Time)
30-20-10 of
KB swing 53/35
Box jumps 24/20
Competition WOD
A: Back Squat (Complete reps as follows)
5 x 70% , 4 x 75% , 3 x 80% , 2 x 90%
1 x max, AMRAP 75% (1 breath at top)
Rest 2-3 b/t
B: Walking OH lunge (10m x 3 ; AHAP w/o breaking)
With barbell in OH position perform walking lunges
C: Metcon (Time)
50 – 35 – 20 of
Row cals
DUs
T2B