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)
Start at 0:00
3-4-5-4-3 reps for time of:
Muscle-up
Squat snatch 155/105
20 min cap
B: Metcon (Time)
Start at 20:00
3 rounds for time
21 wall ball
14 HSPU
7 deadlift. 315/205
20 min cap
C: Metcon (Time)
Start at 40:00
3 rounds for time
400m run
20 power snatch. 95/65
20 min cap