Announcements
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
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!!