Mon

Announcements

Upcoming Events! Mark your calendars!

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

BCF Main – CrossFit

View Public Whiteboard

Main WOD

A: Back Squat (3×3 85-90%. 20 min )

B: Front Squat (1 x 3. AHAP in 10 min)

C: Clean and Jerk (EMOM 10 x 3 reps. 75-80%)

D: Metcon (AMRAP – Reps)

AMRAP 5

Burpee box jump. 24/20

Competition WOD

A: Front Squat (3 x 3. Build. AHAP)

B: Back Squat (3 x 3. Build. 85% or more)

C: Split Jerk (3 x 3. From a rack. Heavy. )

D: Snatch (Cluster. 1.1.1. 4 sets. Build. )