Announcements
Painful Eight In House Competition! August 6th! Sign up now – registration will close on June 30th!
http://tinyurl.com/jhp8ufh Use the link and select the Painful Eight Competition
4th of July – WE ARE CLOSED! Go have some fun with your families, I know we will be!
BCF Main – CrossFit
Main WOD
Metcon (AMRAP – Rounds and Reps)
Working at 80% effort
40 min of
400m run
500m row
10 squat clean thrusters – start at a moderate/light weight and add over sets….all reps should be drop n go, no excessive waiting
You can do 30 min @ 80% and do
sit up / V-up / TTB
Accessory Work
Bulgarian Split Squats (3 x 8/leg @ BW or BW + 1/4)
Metcon (Time)
50 sit ups
50 V-ups
50 TTB