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
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
,