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
Front Squat (4×8)
build to heavy 5 for experienced lifters
1 mile run (Time)
800×2,
400×4,
or
200×8.
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
scale to singles. 1-1.