Announcements
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
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
Sit-ups
Back-extensions
Pull-ups
Dips
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