THIS FRIDAY 10/23 – 4:30 PM class canceled

BCF is constantly striving to improve to better serve our members. The staff is attending a planning meeting and will be gone over the weekend. You are in Dan’s capable hands on Friday evening and Saturday Morning!

BCF Main – CrossFit

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Main WOD

A: The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC

B: Metcon (Time)

5 rounds of

15 KB sw 70/53

12 pull ups

9 box jumps 30/24

For time

Competition WOD

A: Front Squat (3 x 4, add 5-10#)

B: Back Squat (3 x 8 , addd 5-10#)

C: Press series 2 (Build over sets , 20 min)

1 press

2 push press

3 jerks

65% + of 1RM press

D: Handstand Walk (12-15 min practice)

Categories: WOD