Sun

Announcements

10/8 – Saturday classes – BRING A FRIEND
10/29 – 9:30 AM Halloween WOD – costumes required! 🙂
11/4 – BCF Bowling Night – more info coming soon!
12/4 – 7th Annual Wishing on a WOD

BCF Main – CrossFit

View Public Whiteboard

Olympic lifting

A: Muscle Clean (Build to a heavy in 10 min)

B: Power Clean (Build to a heavy in 10 min)

C: Front Squat (Build to a 5 rep in 12-15 min)

D: Clean (Build to a 3 rep Drop n Go 15 min)

E: Split Jerk (3 rep from a rack in 15 min)