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
Enjoy today’s Mash up….
A: Metcon (Time)
400m run
45 Back Squats 115/75
400m run
30 Front Squats
400m run
15 Overhead Squats
Rest 5 min b/t A-B-C
B: Metcon (Time)
30 cal row
10 squat snatch 115/75
20 cal row
8 snatch
10 cal row
6 snatch
C: Metcon (Time)
“Grace”
For time:
30 Clean & Jerks 135/95