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
3 x 3 snatch PP + OHS (Build over 6 sets in 20 min)
3 snatch grip push press into 3 OHS
2 position snatch (Every 2 min for 20 min. 10 sets. Build)
1 rep from above knee + 1 rep from floor
2 position clean (Build to a 1 rep in 20 min)
1 from above knee
1 from floor