Announcements
Upcoming Events! Mark your calendars!
Saturday, Oct 31 @ 10 am – Halloween WOD – costume is required
Saturday Dec 5 – Wishing on a WOD
** Make sure you grab a pledge form!
Saturday Dec 12 – Holiday Party – Casino Night
Saturday Feb 13 – Valentine’s Day Massacre
BCF Main – CrossFit
Drop Snatch (Build to a 3 rep in 12-15 min)
https://www.youtube.com/watch?v=EQrcCmgraa8
Snatch (Build to a heavy 1 rep for today in 20 min)
Metcon (5 Rounds for time)
Every 5 min for 25 min (5 sets)
400m run
6 snatches @ 80% of todays 1 rep
Each round for time