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!
Friday – 6:30 PM Class Canceled
no classes Saturday or Sunday
1 class Monday at 10 am!
BCF Main – CrossFit
Main WOD
A: Metcon (Time)
5 rounds each for time
1 round at a time each
5 burpees
10 pull ups
20 wall ball
Rx+ – C2B and UB sets
15 min cap
Scale to finish each part
5 min rest b/t workouts
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 15 of
Ascending ladders
2-4-6-8……
Thrusters 95/65
Ring dips
20 DUs each set
Person 1 does 2 thrusters and 2 burpees
Person 2 does 2 thrusters and 2 burpees
And go up the ladder for 12 min
Use 1 bar unless M/F team
Rx+ – 115/75
C: Metcon (Time)
Alternating rounds of “DT”
Each person completes 1 round at a time
5 rounds each for time
Use 1 bar unless M/F team
“DT”
12 deadlift
9 hang power clean
6 S2OH
155/105#
Rx+ – 170/120