Sun

Announcements

12/10 – Bring a Friend Saturday! 7 AM, 8:15 AM and 9:30 AM
12/17 – Annual BCF Holiday Party – 6 to 11 PM – email Mel to RSVP mgriffin@beavertoncrossfit.com
MUST RSVP BY DECEMBER 9th
12/25 – all classes canceled
12/29 – 30 Day Challenge kick off meeting – sign up with Christine cford@beavertoncrossfit.com
12/30 – Last day to turn in WOW donations – donate online here: http://tinyurl.com/wishingonawod2016
2/4 – 3rd Annual Valentine’s Day Massacre Competition – sign up today! http://tinyurl.com/jgeh9yf

BCF Main – CrossFit

View Public Whiteboard

Olympic lifting

A: Push Jerk (Build to a 5 rep in 20 min)

B: Clean (Build to a 3 rep DnG in 20 min)

C: Front Squat (Build to a heavy 3 rep in 15 min)

D: Clean and Jerk (Clusters 5.5.5 x 3 start at 40-50% )

Power clean / power jerk

Rest 20s b/t clusters

Rest 2-3 min b/t sets