Announcements
11/4 – BCF Bowling Night – 7 to 9 PM @ Sunset Lanes – sign up w/ Mel!
11/4 – 6:45 PM Class canceled – go to Bowling night!
11/05 – Saturday classes – BRING A FRIEND
New Athlete waiver to fill out ahead of time: https://app.wodify.com/Waivers/SignWaiverAnonymousEntry.aspx?WaiverToken=bbwfc1fd4q2l6t6sgf7h4tjfy
11/24 – Thanksgiving – 9:00 AM class ONLY
11/25 – Post Turkey Burner – 10:00 AM class ONLY
12/4 – 7th Annual Wishing on a WOD
12/17 – Annual BCF Holiday Party – 6 to 11 PM
BCF Main – CrossFit
Competition WOD
Main WOD
A: Deadlift (5-4-3-2-1 , AHAP for today)
B: Metcon (Time)
For time
50 cal row
40 KB swings Russian 70/53
30 Power snatch 75/55
20 Box jumps 24/20
10 HSPU
20 Box jumps
30 Power snatch
40 KB swing
50 Wall ball 20/14
18 min cap
A: Deadlift (Build to a heavy 3 rep in 12 min)
While building, use a band to warm up shoulders between sets for HSPU
B: Metcon (Time)
21-15-9 of
Bar facing Burpees
Deadlifts 245/165
HSPU
12 min cap – scale to finish
C: Metcon (3 Rounds for time)
3 sets each for times of
7 MU (or 2 sets max)
14 Hang power snatch 115/75
21 cal AB
Rest 4 min b/t sets