Announcements
Upcoming Events! Mark you calendars!
Friday, Sept 11 @ 5:30 – Make a Wish BBQ – we are going to get our plaques!
Saturday, Sept 26 @ 10:30 – Hooverball – Team USA defending (again)
Saturday, Oct 31 @ 10 am – Halloween WOD – costume is required
Saturday Dec 5 – Wishing on a WOD
Saturday Dec 12 – Holiday Party – Casino Night
Labor Day Weekend!
no classes Saturday or Sunday
1 class Monday at 10 am!
BCF Main – CrossFit
A: Heaving Snatch Balance (Build to a heavy 1 rep in 5 working sets)
B: Front Squat (Build to a 3 rep max in 20 min)
C: 2 position clean and jerk (Build to a heavy set in 20 min)
1 clean from above knee
1 clean from floor
1 jerk
D: Metcon (Time)
50-40-30-20-10 of DUs
10-8-6-4-2-of Power snatch 115/75