Announcements
Upcoming Events! Mark your calendars!
Saturday Dec 12 – Holiday Party – Casino Night
** No 9:30 AM Class, No Sunday Class**
Saturday Feb 13 – Valentine’s Day Massacre
Keep getting your Wishing on a WOD pledges! Money needs to be in no later than 12/28!
BCF Main – CrossFit
A: Metcon (Time)
With a partner
3000m row
200 burpees
Row and burpees can happen at same time
Time cap – 16 min
Add 1 sec for every burpee and 100m over
B: Metcon (AMRAP – Rounds and Reps)
With a partner
AMRAP 12 of
12 box jumps 24/20
12 HRPU
Alternate rounds