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
A: Back Squat (5 x 8 @ 60% ; rest 2 b/t)
B: Bulgarian Split Squats (3 x 8-12 @ 25%BW (total))
If i weigh 180# , then i need 45# total between 2 hands….so 20-25# DBs
C: Metcon (AMRAP – Rounds and Reps)
AMRAP 10 of
6 power cleans 135/95
12 burpees
24 DUs
Competition WOD
A: Split Jerk (Build to a 3 rep in 12-15 min)
B: Clean (Build to a 3 rep in 15 min, 10s max b/t)
C: Power Snatch (Build to a 3 rep in 15 min,10s max b/t)
D: Metcon (Time)
400m run
15 HSPU
20 pull ups
400m run
15 Burpee box jump over 24/20
20 pull ups
400m run