Announcements
Upcoming Events! Mark your calendars!
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
Saturday Feb 13 – Valentine’s Day Massacre
BCF Main – CrossFit
Split Jerk (Build to a 3 rep in 15 min)
Snatch complex EMOM (EMOM 16 each 2 min; start at 70% )
1 power snatch
1 OH squat
1 hang snatch
Bear Complex (Build to a heavy 1 rep set in 20 min)
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
Initiating with a squat clean thruster is OK
Metcon (Time)
40 cal row
20 power snatch 75/55
30 cal row
15 power snatch 95/65
20 cal row
10 power snatch 115/75
Rx+ – 95/65
115/75
135/95