Upcoming Events! Mark your calendars!
Friday, Oct 16th – BCF Bowling Night – 7pm @ SuperPlay
9300 SW Beaverton-Hillsdale Hwy
Please RSVP on the sign up sheet on the desk in the lobby! Cost is $10 per person and includes shoes and two hours of cosmic bowling. We will charge through Wodify.
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 (Time)
30 “Bear Complexes” for time
– power clean
Rx+ – 135/95
Time cap – 25 min
You may do a squat clean thruster
You may rest in front rack, back rack, hips, high hang….
If you drop/let go of bar you MUST do
3 burpees , 6 T2B , and 9 wallball 20/14
before returning to bar
B: Metcon (Time)
4 rounds of
20 sit ups
5 deadlifts 335/205
15 min cap