Announcements
Sunday March 12th – OPEN re-do/do’s is from 2:00 to 4:00 PM ONLY
NEW SCHEDULE STARTING MARCH 6th – Make sure check the Wodify Calendar
***8:45 AM CrossFit is now at 9:00 AM***
New Saturday Schedule:
7:00 AM – CrossFit
8:30 AM – Bulldog Burn
9:45 AM – CrossFit
11:15 AM – Bulldog Burn
Sunday:
7:30 AM – Bulldog Burn
8:45 AM – Yoga
10:00 AM – Oly/Open
BCF Main – CrossFit
Main WOD
A: Deadlift (5 x 8 , add 5-10#)
Super set with
1 leg KB deadlift x 8/leg
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 10 of
5 hang power snatches 115/75
10 alt lunges front rack (in place)
Yellow zone
Competition WOD
A: Hang Power Snatch (Build to a heavy in 20 min)
B: Back Squat (3.3.3 x 3 , moderate / heavy)
C: Metcon (Time)
5 x 30s Airdyne
10 Hang power snatch 115/75
Rest 3:30 b/t
Red zone