Announcements
Upcoming Events! Mark you calendars!
Friday, Sept 11 @ 5:30 – Make a Wish BBQ – we are going to get our plaques!
Saturday, Sept 26 @ 10:30 – Hooverball – Team USA defending (again)
Saturday, Oct 31 @ 10 am – Halloween WOD – costume is required
Saturday Dec 5 – Wishing on a WOD
Saturday Dec 12 – Holiday Party – Casino Night
Labor Day Weekend!
no classes Saturday or Sunday
1 class Monday at 10 am!
BCF Main – Teen Old Skool Barbell
Deadlift (4×8)
experienced lifters build to a heavy 5
Skill work
10-15 min skill work
MU – bar MU – pull up – DU – pistols….etc
practice KB snatch, Kipping for T2B, and handstand holds against the wall/wall walks.
Metcon (4 Rounds for time)
4 sets each for time
200m row
8 alternating KB/DB snatches
8 burpees