Sun

Announcements

11/4 – BCF Bowling Night – 7 to 9 PM @ Sunset Lanes – sign up w/ Mel!
11/4 – 6:45 PM Class canceled – go to Bowling night!
11/05 – Saturday classes – BRING A FRIEND
New Athlete waiver to fill out ahead of time: https://app.wodify.com/Waivers/SignWaiverAnonymousEntry.aspx?WaiverToken=bbwfc1fd4q2l6t6sgf7h4tjfy
11/24 – Thanksgiving – 9:00 AM class ONLY
11/25 – Post Turkey Burner – 10:00 AM class ONLY
12/4 – 7th Annual Wishing on a WOD
12/17 – Annual BCF Holiday Party – 6 to 11 PM

BCF Main – CrossFit

View Public Whiteboard

A: Sots press (3 x 3 @ moderate weight)

https://www.youtube.com/watch?v=nw9k086aXLk

B: Front Squat (3 x 3 @ moderate/heavy)

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

D: Split Jerk (5 x 1 @ 80% +)

E: Clean and Jerk (Every 90s for 15 min @ 70%+)