Announcements
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 – Donate online here http://tinyurl.com/gvkouoa
12/17 – Annual BCF Holiday Party – 6 to 11 PM – email Mel to RSVP mgriffin@beavertoncrossfit.com
2/4 – 3rd Annual Valentine’s Day Massacre Competition – sign up today! http://tinyurl.com/jgeh9yf
BCF Main – CrossFit
Main WOD
Competition WOD
A: Metcon (Time)
1k row
“Annie”
1 mile run
B: Deadlift (Clusters 2.2.2 x 3 , rest 15s / 3 min)
Accessory Work
AA: Hip extensions (3 x 20 / weighted)
Face down on GHD, neutral spine and tight mid line Hip free to flex and extend
Weighted Pike stretch (3 x 1 min)
Stand on a box
Toes to edge
Hold a KB and let it pull you down to stretch low back and hamstrings
Rounding of back is OK