Mon

Announcements

Upcoming Events! Mark your calendars!

Saturday Dec 12 – Holiday Party – Casino Night
** No 9:30 AM Class, No Sunday Class**

Saturday Feb 13 – Valentine’s Day Massacre

Keep getting your Wishing on a WOD pledges! Money needs to be in no later than 12/28!

BCF Main – CrossFit

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Main WOD

A: Metcon (No Measure)

PNF intercostal stretch x 3 x 15s

Trap 3 raises x 3 x 6 w/ 5s hold

B: Front Squat (3 x 5 @ 60% , rest 90s b/t)

C : Back Squat (1 x 10 AHAP , 2s pause max at top)

D: Metcon (Time)

21-15-9

Deadlift 255/175

Box jump 24/20

Cap – 8 min

Competition WOD

A: Snatch (EMOM 5 x 1 rep @ 70%)

B: Snatch Pull (3 x 3 @ 80% , rest 1-2 min)

C: Back Squat (3 x 3, rep 1 @ 50X1 , 60%)