Announcements
Upcoming Events! Mark your calendars!
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
A: Back Squat (1-1-1-1-1 , build from 80%)
B: Clean/jerk complex 4 (EMOM 20 every 2 min)
1 power clean
1 clean
1 power jerk
1 split jerk
1 squat clean thruster
Start at a moderate weight
The goal is speed and good receiving positions