Tues

Announcements

THIS FRIDAY 10/23 – 4:30 PM class canceled

BCF is constantly striving to improve to better serve our members. The staff is attending a planning meeting and will be gone over the weekend. You are in Dan’s capable hands on Friday evening and Saturday Morning!
Upcoming Events! Mark your calendars!

Saturday, Oct 31 @ 10 am – Halloween WOD – costume is required

Saturday Dec 5 – Wishing on a WOD
** Make sure you grab a pledge form!

Saturday Dec 12 – Holiday Party – Casino Night

Saturday Feb 13 – Valentine’s Day Massacre

BCF Main – CrossFit

View Public Whiteboard

Main WOD

A: Deadlift (Build to a 3 rep in 15 min)

B: Metcon (AMRAP – Rounds)

EMOM 12 of

20 DUs

5/3 HSPU

C: Pavel complex (Re test UB strict, start new cycle)

Work on your progression

Competition WOD

A: Bench Press (3 x 8-10 , add 5-10#)

B: Dips (3 x 10 , add # if no trouble)

C: Clean (Build to a 3 rep TnG in 20 min)

D: Bar Muscle-ups (3 sets not max rep , leave 2-3 in tank)