Announcements
Upcoming Events! Mark your calendars!
Saturday Dec 12 – Holiday Party – Casino Night
** No 9:30 AM Class, No Sunday Class**
Saturday Feb 13 – Valentine’s Day Massacre
Keep getting your Wishing on a WOD pledges! Money needs to be in no later than 12/28!
BCF Main – CrossFit
Main WOD
A: Metcon (No Measure)
3 rounds at 80%
2 rope climbs 15′
40 DUs
15 TTB
B: Metcon (AMRAP – Reps)
AMRAP 8 of
Ascending ladder by 2s
2-4-6…..
Hang power clean 115/75
Push press
Score is total reps highest sets
Rx+ – 135/95
C: Metcon (AMRAP – Reps)
AMRAP 8 of
Ascending ladder by 2s
2-4-6….
Burpees
Bench press 135/95
Rx+ – 165/115
Competition WOD
A: Split Jerk (EMOM 5 x 1 @ 70%)
B: Push Press (4 x 3 @ 65%, 1st rep @ 50X1)
C: Metcon (Time)
21-15-9
Deadlift 275/185
Box jump 30/24
D: Metcon (3 Rounds for reps)
TTB cluster 5.5.5 x 3, or add 1 rep from last week
HSPU cluster 3.3.3 x 3, or add 1 rep from last week