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: Behind The Neck Jerk (Build to a heavy 1 rep “Conga” 15 min)

B: Clean (Build to a heavy 1 rep “Conga” 15 min)

C: Metcon (AMRAP – Rounds and Reps)

AMRAP 5 of

5 C2B pull ups

5 Burpees

Competition WOD

A: Power Snatch (Cluster 3.3.3 x 3 sets, 60% add over sets)

B: Metcon (Time)

10-8-6-4-2 of

Manmakers 45/20

Seated DB press

C: Toes-To-Bar (5.5.5 x 4 sets , rest 10s / 2 min)

D: Handstand Push-ups (5.5.5 x 4 sets Ladies 3.3.3 x 4 sets)