Sat

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

View Public Whiteboard

A: Metcon (Time)

Deck of Death

Pull ups- spades

Goblet squats- hearts

TTB- clubs

Push press 95/65- diamonds

This is for time

Next card will not turn until all athletes are done with set

Work as a team, cheer and motivate

B: Back Squat (Build to a 5 rep in 15 min)