Announcements
NO CLASSES:
2/11 – 5:30 PM
2/12 – 5:30, 6:30 PM
2/13 – ALL CANCELED
2/14 – ALL CANCELED
2/25 – 5:30 PM – BBQ Instead 🙂
NEW APPAREL:
Hoodie – Grey and Black
Unbroken Tees – Red and Black
OPEN Tees/Tanks – only available to participants of the 2016 Open
Pre-order on Mel’s Desk in lobby!
BCF Main – CrossFit
Main WOD
A: Bench Press (3 x 5 , add 5-10#)
B: Bench Press (1 x 20 AHAP….UB)
C: Metcon (Time)
5 rounds for time
3 C/J 135/95
10 pull ups
8 min cap – scale to finish
Rx+ – 155/105
C2B
Competition WOD
A: Clean (4 x 3 , TnG 70% + , rest 2-3 b/t)
B: Metcon (AMRAP – Reps)
AMRAP 5
Burpee box jumps 30/24