Announcements
Upcoming Events! Mark your calendars!
Saturday, Oct 31 @ 10 am – Halloween WOD – costume is required
Saturday Dec 5 – Wishing on a WOD
Saturday Dec 12 – Holiday Party – Casino Night
Saturday Feb 13 – Valentine’s Day Massacre
BCF Main – CrossFit
Main WOD
A: Mobility with Rich (No Measure)
Mobilize, stretch, roll, flow
B: Metcon (No Measure)
Supplemental aerobic/skill work
10 rounds at 75-80%
400m run
3-6 MU
10-15 T2B
Alternate moves or do both each round