Announcements
Upcoming Events! Mark your calendars!
Saturday, Oct 31 @ 10 am – Halloween WOD – costume is required
Saturday Dec 5 – Wishing on a WOD
** Make sure you grab a pledge form!
Saturday Dec 12 – Holiday Party – Casino Night
Saturday Feb 13 – Valentine’s Day Massacre
Thanksgiving Weekend Schedule:
Thursday, 11/26 – 10 am Turkey WOD
Friday, 11/27 – 10 am Post Turkey WOD
Saturday and Sunday, 11/28-29 – Closed
BCF Main – CrossFit
Main WOD
A: Press series x 1 (EMOM 10 , Build over 10 sets)
1 press
1 push press
1 jerk
B: Metcon (Time)
21-15-9 of
Thrusters 95/65
Burpee over bar
Competition WOD
A: Overhead Squat (Build to a heavy 3 rep in 15 min)
B: Back Squat (3 x 5 , add 10-20 # from last week 15 min)
C: Handstand Push-ups (Clusters 5.5.5 x 3 sets Rest 15s / 2 min)
Pick a # you can do all sets successfully
D: Metcon (Time)
1000m row
20 push press 135/95
1000m row
10 push press 165/125