Announcements
Upcoming Events! Mark you calendars!
Friday, Sept 11 @ 5:30 – Make a Wish BBQ – we are going to get our plaques!
Saturday, Sept 26 @ 10:30 – Hooverball – Team USA defending (again)
Saturday, Oct 31 @ 10 am – Halloween WOD – costume is required
Saturday Dec 5 – Wishing on a WOD
Saturday Dec 12 – Holiday Party – Casino Night
Labor Day Weekend!
no classes Saturday or Sunday
1 class Monday at 10 am!
BCF Main – CrossFit
Main WOD
Metcon (No Measure)
We will take 12-15 min and warm up “Sage” , build your thruster bar and warm up your pull ups well….this is a re-test
A: Sage at 20 (AMRAP – Rounds and Reps)
AMRAP 20 of
20 thrusters 135/95
20 pull ups
20 burpees
Compare to June 16th
Competition WOD
A: Sage at 20 (AMRAP – Rounds and Reps)
AMRAP 20 of
20 thrusters 135/95
20 pull ups
20 burpees
We will take 15-20 min and warm this up well….