Announcements
10/8 – Saturday classes – BRING A FRIEND
10/29 – 9:30 AM Halloween WOD – costumes required! 🙂
11/4 – BCF Bowling Night – more info coming soon!
12/4 – 7th Annual Wishing on a WOD
BCF Main – CrossFit
Main WOD
Metcon (Time)
With a partner
Complete 3 rounds each , alternate rounds
25 wall ball
10 burpees
12 min cap
Metcon (Time)
With a partner
5 sets each of DT
12 deadlifts 155/105
9 hang power cleans
6 S2OH
12 min cap
Metcon (Time)
With a partner
3 rounds each of
30/25 cal row
10 D ball over shoulder 100/70
Each person must complete set before switching
Rx+ – 150/100