Announcements
Upcoming Events! Mark your calendars!
Saturday, Oct 31 @ 10 am – Halloween WOD – costume is required
Saturday Dec 5 – Wishing on a WOD
Saturday Dec 12 – Holiday Party – Casino Night
Saturday Feb 13 – Valentine’s Day Massacre
BCF Main – CrossFit
Main WOD
A: Clean and Jerk (EMOM 10 x 2 reps @ 70%)
B: Metcon (Time)
5 rounds @ 80% effort
20 T2B
12 box jumps 24/20
Competition WOD
A: Bench Press (3 x 10 , super set with B)
10 rep bench , rest 1 min then 10 rep dips with 1s pause at bottom
Rest 2 min after dips
B: Bar Dips (3 x 10 , super set with A)
Dips on a static bar.
C: Press series x 1 (EMOM 10 @ 60% press start weight)
1 press
1 push press
1 jerk
If your press fails, move onto 2 push press and 1 jerk
D: Toes-To-Bar (3 x 10 w/10s rest b/t)
E: Handstand Push-ups (3 x 5 w/10s rest b/t)
E: Muscle-ups (work transions then EMOM)
EMOM10 x 3 reps
Do less reps if needed
Goal is 30
If time allows