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
Saturday Feb 13 – Valentine’s Day Massacre
BCF Main – CrossFit
Main WOD
A: Row / Clean tester (Time)
250m row
30 cleans 95/65
250m row
30 cleans
B: Deadlift (3 x 3 @ 90% , super set with C)
Rest 1 min after DL set, then 3 min after
hip extensions
C : Hip extensions (3 x 10 )
Face down on GHD, neutral spine and tight mid line Hip free to flex and extend
Competition WOD
A: 3 x 3 snatch PP + OHS (Build to a heavy set in 15 min)
3 snatch grip push press into 3 OHS
B: Front Squat (Build to a 3 rep max in 15 min)
C : Power Clean (Build to a 3 rep in 15 min ; max 10s b/t reps)
D: Metcon (AMRAP – Reps)
As a 2 person team complete the following
1 person runs 400m
2nd does AMRAP of each
Switch when runner comes in
Pull ups , MUs , ring dips
Sub MU with C2B