THIS FRIDAY 10/23 – 4:30 PM class canceled

BCF is constantly striving to improve to better serve our members. The staff is attending a planning meeting and will be gone over the weekend. You are in Dan’s capable hands on Friday evening and Saturday Morning!
Upcoming Events! Mark your calendars!

Saturday, Oct 31 @ 10 am – Halloween WOD – costume is required

Saturday Dec 5 – Wishing on a WOD
** Make sure you grab a pledge form!

Saturday Dec 12 – Holiday Party – Casino Night

Saturday Feb 13 – Valentine’s Day Massacre

Thanksgiving Weekend Schedule:

Thursday, 11/26 – 10 am Turkey WOD
Friday, 11/27 – 10 am Post Turkey WOD
Saturday and Sunday, 11/28-29 – Closed

BCF Main – CrossFit

View Public Whiteboard

Main WOD

A: Metcon (Time)

5 rounds of Cindy

15 power snatch 135/95

5 rounds of Cindy

15 C/J 135/95

5 rounds of Cindy
1 round of Cindy is

5 pull ups

10 push ups

15 air squats

Some things that need to happen for you to Rx this workout

1. Full ROM- deep squats , chest to ground on push up , chin over bar and full hang on pull ups

2. Snatches – full lockout each rep

3. Clean/jerk – power clean is OK , full lockout on jerk

If you use Rx weight but do not achieve lockout, this is not Rx

If your chin does not make it over bar , not Rx….you get my drift

B: Front Squat (1 x 30 @ 185/135 )

1 set if possible…..tough it out…train your brain!!

Categories: WOD

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