Sat

Announcements

MEMORIAL DAY SCHEDULE:
MOnday, May 30th
7:00 AM Murph – Come join us early in the morning, this class will also double as Mike Ford’s Birthday WOD!
9:00 AM Murph
Painful Eight In House Competition! August 6th! Sign up now – registration will close on June 30th!
http://tinyurl.com/jhp8ufh Use the link and select the Painful Eight Competition

BCF Main – CrossFit

View Public Whiteboard

Main WOD

800m Run (Time)

Max Effort 800m Run

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 of

5 Box jumps 30/24

10 Ring dips / bar dips

15 Abmat sit ups

1k row -cooldown @ 70% (No Measure)