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: 3 x 3 snatch PP + OHS (Build over 5 sets ; rest 2 b/t 20 min)
3 snatch grip push press into 3 OHS
B: 30 squat clean thrusters (post time in notes 15 min cap)
30 squat clean thrusters for time
Men – 135#
Women – 95#
C: Snatch (Build to 80% in 10 min)
Build to about 70-75% in 10 min then complete EMOM 8 x 3 reps from mid/high hang