Announcements
Upcoming Events! Mark your calendars!
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: Metcon (No Measure)
3000m row with a partner
500m sets @ 80% effort
Resting partner will work on wall squats
B: Metcon (No Measure)
2 mile run with a partner
400m sets @ 80%
Resting partner will work on DUs
C: Metcon (No Measure)
Take 15 min and mobilize
Competition WOD
A: Front Squat (3 x 5 ; add 5-10# rest 2-3 b/t)
B: Back Squat (3 x 8 , add 5-10# , rest 2-3 b/t)
All squatting 25 min cap
C: Metcon (Weight)
100m OH BB walk 115/75
4 sets
Build over sets
Rest 2 min b/t
D: Metcon (5 Rounds for weight)
Accessory work to be done off to side out of way of classes
3 pos. snatch pulls
5 x 3 , 100% +
1s pause in each position, then pull