Announcements
10/8 – Saturday classes – BRING A FRIEND
10/29 – 9:30 AM Halloween WOD – costumes required! 🙂
11/4 – BCF Bowling Night – more info coming soon!
12/4 – 7th Annual Wishing on a WOD
BCF Main – CrossFit
Main WOD
A: Back Squat (3 x 8 ,add 5-10#)
B: Metcon (Time)
50 wall ball
100 DUs
40 wall ball
80 DUs
30 wall ball
60 DUs
20 wall ball
40 DUs
10 wall ball
20 DUs
Rx+ – 25/16
Competition WOD
A: Push Press (Clusters 2.2.2.2 x 3 )
Start at 70-75% max
Rest 15s b/t clusters
Rest 2-3 min b/t sets
B: Clean (Build to a heavy in 12-min , )
Not a max, just heavy enough to tax your CNS, roughly 75-80%
C: Metcon (AMRAP – Reps)
AMRAP 10 of
Ascending ladder 1- XXX
1 clean 65 – 70% max
1 rope climb – L-sit from floor / L -sit standing / legless / standard
Add 1 rep each round