Announcements
Upcoming Events! Mark your calendars!
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
Thanksgiving Weekend Schedule:
Thursday, 11/26 – 10 am Turkey WOD
Friday, 11/27 – 10 am Post Turkey WOD
Saturday and Sunday, 11/28-29 – Closed
BCF Main – CrossFit
A: Metcon (Time)
With a partner – all runs together
800m run
50 Front squats 155/105
400m run
25 Front squats
Split work as needed to finish in time cap
Time cap – 15 min
Rest 5 min b/t workouts
B: Metcon (AMRAP – Reps)
With a partner
Ascending ladder 1-10 of
HSPU
MU or pullup/CGPU 2:1
Partner 1 does 1 HSPU + 1 MU
Partner 2 does 1 HSPU + 1 MU
Continue up ladder for max reps
After set of 3s, share work as needed
Score is combined reps
Time cap – 15 min
C: Metcon (Time)
With a partner
Alternating sets of
300/250m row
6 burpees over erg
10 total sets (5 each)
Time cap – 15 min
D: Metcon (Time)
With a partner
200 Russian KB swings 70/53
200 Ball slams 20/14
Time cap – 15 min