Announcements
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
Thanksgiving Weekend Schedule:
Thursday, 11/26 – 10 am Turkey WOD
Friday, 11/27 – 10 am Post Turkey WOD
Saturday and Sunday, 11/28-29 – Closed
BCF Main – CrossFit
Main WOD
A: Metcon (Time)
Partner WOD
Each athlete completes 1 full round at a time
3 rounds each for time of
10 deadlifts 225/155
10 KB swing 70/53
Rest 3 min b/t WODs
These are sprint sets, your rest is your partners working time
8 min cap each WOD
B: Metcon (Time)
3 rounds each for time of
20 wallball 20/14
20 DUs
C: Metcon (Time)
3 rounds each of
15 push ups
15 TTB
Competition WOD
A: Strict pull up / GHD sit up (AMRAP 12)
AMRAP 12 of
8 strict C2B pull up
16 GHD sit ups
B: Metcon (Time)
3 rounds for time of
200m run
15 power snatch 115/75
10 dips / CGPU
Time cap – 10 min