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: Hang Power Clean (EMOM 6 x 3 reps @ 70%+)
B: Metcon (Time)
25 burpees
5 thrusters 95/65
20 burpees
10 thrusters
15 burpees
15 thrusters
10 burpees
20 thrusters
5 burpees
25 thrusters
Rx+ – 135/95
Competition WOD
A: Back Squat (Deload- 3 x 5 @ 60-65%)
B: Front Squat (deload- 3 x 5 @ 60-65%)
C: Metcon (Time)
1000M row
30 alt pistols
20 Hang power cleans 225/135
10 HSPU