Sat

Announcements

11/4 – BCF Bowling Night – 7 to 9 PM @ Sunset Lanes – sign up w/ Mel!
11/4 – 6:45 PM Class canceled – go to Bowling night!
11/05 – Saturday classes – BRING A FRIEND
New Athlete waiver to fill out ahead of time: https://app.wodify.com/Waivers/SignWaiverAnonymousEntry.aspx?WaiverToken=bbwfc1fd4q2l6t6sgf7h4tjfy
11/24 – Thanksgiving – 9:00 AM class ONLY
11/25 – Post Turkey Burner – 10:00 AM class ONLY
12/4 – 7th Annual Wishing on a WOD
12/17 – Annual BCF Holiday Party – 6 to 11 PM

BCF Main – CrossFit

View Public Whiteboard

Metcon (Time)

21-15-9 of

Box jumps

KB swing 70/53

Time cap – 6 min

Metcon (Time)

21-15-9 of

Ring dips

Power clean 115/75

Time cap – 6 min

Use CGPU to scale dips

Back Squat (Build to a 10 rep max in 15 min)

Categories: WOD

Previous Post:

«

Next Post:

»