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!
Friday – 6:30 PM Class Canceled
no classes Saturday or Sunday
1 class Monday at 10 am!
BCF Main – CrossFit
Main WOD
A: skillz (No Measure)
40-50 DUs
10m HS walk / 3 HS holds on floor
12-15 T2B
B: Deadlift (5 x 8 , add 5-10# from last week)
A,C: Metcon (AMRAP – Reps)
AMRAP 8 of
20 DUs
5 strict C2B pull ups
,
Competition WOD
A: Snatch (EMOM x until fail 1 snatch adding each min)
After a good snatch warm up, men start at 115# , women at 75#….add 10# per min until fail. After fail rest 5 min and repeat. 2 attempts at fail weight
B: Bench Press (3 x 8 , build over sets)
C: 2k Row (Time)
Max Effort 2k Row