Announcements
Upcoming Events! Mark your calendars!
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
A: 2 position snatch (EMOM 16 x 1 rep ; 60% start and build)
1 rep from above knee + 1 rep from floor
B: C / J complex 3 (Build to a heavy complex in 20 min)
1 power clean
1 front squat
1 hang clean
1 push press
1 split jerk
C: Metcon (Time)
30 power snatch 95/65
30 T2B
20 power snatch 115/75
20 T2B
10 power snatch 135/95
10 T2B