Announcements
Upcoming Events! Mark your calendars!
Friday, Oct 16th – BCF Bowling Night – 7pm @ SuperPlay
9300 SW Beaverton-Hillsdale Hwy
** 6:30 PM class canceled
Please RSVP on the sign up sheet on the desk in the lobby! Cost is $10 per person and includes shoes and two hours of cosmic bowling. We will charge through Wodify.
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: Shoulder Press (Build to a 1RM in 20 min)
B: Metcon (5 Rounds for time)
5 sets each for times of
100m sprint
5 power cleans 155/105
Rest 2 min b/t
Competition WOD
A: Shoulder Press (3 x 5 , 70%+)
B: Ring Dips (3 x 12 , bar dips / CGPU scale)
C: Metcon (Time)
30 TTB
60 DUs
20 TTB
40 DUs
10 TTB
20 DUs
For time