Sun

Announcements

Upcoming Events! Mark your calendars!

Friday, Oct 16th – BCF Bowling Night – 7pm @ SuperPlay
9300 SW Beaverton-Hillsdale Hwy

Please RSVP on the sign up sheet on the desk in the lobby! Cost is $10 per person and includes shoes and two hours of cosmic bowling. We will charge through Wodify.

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

View Public Whiteboard

A: 3 x 3 snatch PP + OHS (Build over sets , 20 min)

3 snatch grip push press into 3 OHS

B: Snatch clusters (4 sets, starting 60%+ , build over sets)

1 lift each 10s ; rest 2 b/t

1.1.1

C: Clean (Build to a heavy 1 rep for today in 20 min)

D: Bulgarian Split Squats (3 x 8 , bar in OH position or back)