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
Back Squat (4×8)
experienced lifters build to a heavy set of 3
Pull-ups
3 max sets, no more then 10 a set. If no more then 4 reps can be completed finish with 5-8 more partner assisted pull-ups. If you dont have pull-ups do 3×8-10 partner assisted pull ups.
Metcon (Time)
3 rounds for time
21 KB swing
15 v-ups
9 box jumps
tomorrow we will be doing bench press.