Sat

Announcements

Upcoming Events! Mark your calendars!

Friday, Oct 16th – BCF Bowling Night – 7pm @ SuperPlay
9300 SW Beaverton-Hillsdale Hwy
** 6:30 PM class canceled

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

Main WOD

A: Metcon (No Measure)

800m run @ 80%

1000m row @ 80%

B: Metcon (5 Rounds for reps)

5 “Tabata” style sets

Each set is 20s work, 10s rest

After 8 sets move on to next movement

Rest 1 min between movements

Back squat

Press

Front squat

Push press

Overhead squat

Men – 45# / Comp – 65#

Women – 35# / Comp – 55#

Enjoy!!

Categories: WOD

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