Announcements
Upcoming Events! Mark your calendars!
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: Everyday Warrior 2015 #1 (Weight)
Everyday Warrior WOD # 1
3 min AMRAP burpee over bar
Then immediately into
12 min to a max C/J
C/J 1st attempt will loaded on bar
Score is C/J max plus # of burpees
B: Metcon (AMRAP – Reps)
AMRAP 10
Ascending ladder of
2 HSPU
2 Box jumps 30/24
4/4
6/6
etc
Competition WOD
A: Everyday Warrior 2015 #1 (Weight)
Everyday Warrior WOD # 1
3 min AMRAP burpee over bar
Then immediately into
12 min to a max C/J
C/J 1st attempt will loaded on bar
Score is C/J max plus # of burpees
B: Metcon (AMRAP – Reps)
AMRAP 10
Ascending ladder of
2 HSPU
2 Box jumps 30/24
4/4
6/6
etc
Do strict as long as possible