Announcements
Upcoming Events! Mark your calendars!
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: HS walk / MU / Pistols (No Measure)
3 sets not for time
max HS walk
2-5 MU
8-12 alt pistols
B: Metcon (5 Rounds for reps)
In 2 min complete the following
10 pull ups
50m shuttle run
Max rep thrusters 95/65
Rest 3-4 min b/t
Score each round is # of thrusters
Competition WOD
A: Comp skill work (No Measure)
15-20 T2B
10m HS walk
50 DUs
3-5 MU
Take 12-15 min and go through as much as possible @ 80% effort
B: Front Squat (3 x 5 , add 5-10# )
C: Back Squat (3 x 5, add 5-10# 25 min total squat time)
D: Metcon (Time)
21-15-9 of
Push press 115/75
Box jump 24/20