Announcements
3rd Annual Valentines Day Massacre
February 10 – Registration open
more details to follow
Sign up soon as this usually sells out
BCF Members and Staff are invited to shop at the Nike store
January 13th through January 21st
See flyer on whiteboard for details
Beaverton Strength and Conditioning – CrossFit
Main WOD
A: 3 position pause deadlift (5×2)
Pause for 2s at each position
Mid thigh
Above knee
Below knee
*Stand and then pause on the way down (eccentric portion)
*Build each set
B: Metcon (Time)
4 Rounds For time:
20 Toe to bar
10 DL (225/155)
5 Box jumps 32/26
400m Run
Rx+
TTB UB
DL (255/185)
Box jump – 36/30