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
A: Metcon (Time)
15 hang power snatch. 75/55
25 T2B
100 DUs
25 T2B
15 hang power snatch
Rest 5 min between workouts
B: Metcon (Time)
1000m row
21-15-9
Dead lift. 225/155
Pull up
800m run
C: Metcon (Time)
3 rounds for time of
15 S2OH. 115/75
10 Front squats same bar
5 strict HSPU / heavy DB press