Announcements
Upcoming Events! Mark you calendars!
Saturday, Sept 26 @ 10:30 – Hooverball – Team USA defending (again)
Saturday, Oct 31 @ 10 am – Halloween WOD – costume is required
Saturday Dec 5 – Wishing on a WOD
Saturday Dec 12 – Holiday Party – Casino Night
BCF Main – CrossFit
A: Mobility with Rich (No Measure)
Mobilize, stretch, roll, flow
B: Metcon (No Measure)
Supplemental conditioning
500m row x 10
Rest 2 min b/t
Or rest 1 min if you like it spicy….