Announcements
Upcoming Events! Mark your calendars!
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
Saturday Feb 13 – Valentine’s Day Massacre
BCF Main – CrossFit
A: Metcon (AMRAP – Rounds and Reps)
AMRAP 12 of
50 DUs
15 front squats 115/75
7 burpees over bar
Rx+ – 155/105 UB squats and DUs
Rest 6 min b/t workouts
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 12 of
25 wall ball 20/14
15 pull ups
10 ring dips
Rx+ – 25/16 and all UB sets
C: Metcon (AMRAP – Rounds and Reps)
AMRAP 12 of
30 S2OH 95/65
20 power cleans
10 box jumps 24/20
Rx+ – 115/75 and 30/24 box