Announcements
Upcoming Events! Mark you calendars!
Friday, Sept 11 @ 5:30 – Make a Wish BBQ – we are going to get our plaques!
Saturday, Sept 26 @ 10:30 – Hooverball – Team USA defending (again)
Saturday, Oct 31 @ 10 am – Halloween WOD – costume is required
Saturday Dec 5 – Wishing on a WOD
Saturday Dec 12 – Holiday Party – Casino Night
Labor Day Weekend!
no classes Saturday or Sunday
1 class Monday at 10 am!
BCF Main – CrossFit
Main WOD
A: Metcon (Time)
From 0:00 – 20:00 on clock
80 wall ball
60 push ups
40 alt pistols
20 OH squats 135/95 Rx – 155/105 Rx+
B: Metcon (Time)
From 20:00-40:00 on clock
2 rounds for time of
25 deadlift 245/165
35 GHD sit up
75′ HS walk or (90s HS hold)
C: Metcon (Time)
From 40:00-60:00 on clock
4 rounds for time of
15 bench press 135/95
15 cal row
60 DUs