Announcements
10/8 – Saturday classes – BRING A FRIEND
10/29 – 9:30 AM Halloween WOD – costumes required! 🙂
11/4 – BCF Bowling Night – more info coming soon!
12/4 – 7th Annual Wishing on a WOD
BCF Main – CrossFit
Main WOD
Competition WOD
A: Metcon (Time)
25 wall walks for time
Start chest on floor and go to
Thighs , chest and nose to wall
B: Power Clean (Build to a 3 rep drop n Go in 15 min)
C: Metcon (3 Rounds for time)
3 sets each for times of
15/12 cal row
6 burpee over erg
3 Power cleans TnG 165/125
Rest 3-4 min b/t