Tues

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

View Public Whiteboard

Main WOD

A: Bench Press (3-2-1 ; 3-2-1 – wave loading)

B: Dips (6 x 10 ; super set with bench)

C: Metcon (Time)

3 rounds for time of

500m row

15 T2B

2 rope climbs 20/15′

15 HSPU / HRPU

Competition WOD

A: Metcon (Time)

3 rounds for time of

1000m row

60 DUs

40 KB sw 53/35

20 C2B pull up

B: Shoulder Press (3 x 5 , add 5-10# )

C: Ring Dips (3 x max , 2s pause at top and bottom)