Announcements
Upcoming Events! Mark your calendars!
Saturday Dec 5 – Wishing on a WOD
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Saturday Dec 12 – Holiday Party – Casino Night
Saturday Feb 13 – Valentine’s Day Massacre
BCF Main – CrossFit
Main WOD
A: Metcon (No Measure)
3 sets @ 80%
5/3 MU
12 box jumps work on cycling
15 Russian swings 53/35
Heels down tight abs straight arms
B: Metcon (Time)
60 cal row
50 DUs
40 Wallball 20/14
30 TTB
20 C2B / pull up
10 S2OH 165/105
Rx+ – all sets UB and all movements full ROM , so C2B means your chest hits the bar, not close….etc
Competition WOD
A: Front Squat (After a good warm up build to a 1RM )
B: Metcon (Time)
21-15-9 of
Power snatch 95/65
TTB
C: Metcon (AMRAP – Rounds and Reps)
AMRAP 5 of
5 C2B pull up
10 wall ball