Sat

Announcements

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

View Public Whiteboard

A: Metcon (Time)

30 “Bear Complexes” for time

– power clean

-front squat

-push press/jerk

-back squat

-push press/jerk

115/75#

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

10 HSPU

5 deadlifts 335/205

15 min cap

Categories: WOD

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