Mon

Announcements

NO CLASSES:

2/11 – 5:30 PM
2/12 – 5:30, 6:30 PM
2/13 – ALL CANCELED
2/14 – ALL CANCELED
2/25 – 5:30 PM – BBQ Instead 🙂
NEW APPAREL:
Hoodie – Grey and Black
Unbroken Tees – Red and Black
OPEN Tees/Tanks – only available to participants of the 2016 Open

Pre-order on Mel’s Desk in lobby!

BCF Main – CrossFit

View Public Whiteboard

Main WOD

A: Metcon (2 Rounds for weight)

EMOM 30

Min 1 – 2 front squat + 1 jerk -rack

Min 2 – 1 power snatch + 3 OH squats

Min 3 – 15/12 cal row

Alternate each min

Build over sets on 1/2

B: Toes-To-Bar (Clusters 5.5.5 x 3)

C: Metcon (No Measure)

2 min couch stretch per leg

1 min shoulder pull stretch w/band

Competition WOD

A: Metcon (1 Rounds for weight)

EMOM 20

Odd – 16/13 cal row

Even – 8 push press 135/95

Cycle these….scale as needed

B,B: Metcon (Time)

4 rounds for time of

35 DUs

20m double KB OH lunge carry 35/26

Rx+ – 53/35
,

Categories: WOD

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