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
BCF Main – CrossFit
Main WOD
A: Deadlift (5 x 5 , add 10-15# from last week)
B: Front Squat (Build to a heavy 3 rep in 10 min)
C: Metcon (5 Rounds for time)
5 sets each for times of
300m row
15 KB swing 70/53 eye level
5 box jumps 30/24
Rest 1 min b/t
Rx+ – C2B UB
KB UB
Competition WOD
A: Front Squat (3 x 3 ; Build over sets start @ 70%+ 20 min)
B: Overhead Squat (3 x 3 from a rack , build over sets 12 min)
C: Metcon (4 Rounds for time)
4 sets each for times
10 S2OH 135/95 UB
10 Box jumps 30/24
10 HSPU do as many strict as possible
without camping out on wall
Rest 2 min b/t
D: Metcon (No Measure)
Take 15 min and work on UB sets of DUs
MUs , HS walking , etc
Keep off to side and out of way of 6:30 class “por favor” ( that’s spanish for please)….