Mon

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

View Public Whiteboard

Main WOD

A: Back Squat (5×8 ; add 5-10# from last week)

B: Bulgarian Split Squats (3×8 / leg ; use DB or BW)

C: Hope For Kenya (AMRAP – Rounds and Reps)

12-Minute AMRAP of:
50 Squats
30 Push-ups
15 Pull-ups

Competition WOD

A: Front Squat (Build to a 3 rep in 15 min)

B: Back Squat (3 x 5 @ FS weight)

C: Power Clean (Build to a 3 rep, no more than 10s b/t 15 min)

D: Metcon (Time)

200m run

6 power cleans 165/115

12 HSPU

3 rounds for time