Sat

Announcements

We are going to try and get a crew to go to the Salem Slaughterfest competition! Let us know if you sign up or if you need a partner!

http://nwfitgames.com/salem-slaughterfest-2015/

Mike, Christine, Duchess & The BCF Team – CrossFit

View Public Whiteboard

A: Hard Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

5 Weighted pull-ups, 35 pounds

10 Push-ups with feet on 30″ box

15 Squats holding a 45 pound plate
Scale to be able to keep moving as much as possible

B: Clean (Build to a heavy in 15 min)