Announcements
12/17 – Annual BCF Holiday Party – 6 to 11 PM
12/18 – Yoga & Olympic Lifting canceled
12/25 – all classes canceled
12/26 – modified schedule
12/29 – 30 Day Challenge kick off meeting – sign up with Christine cford@beavertoncrossfit.com
12/30 – Last day to turn in WOW donations – donate online here: http://tinyurl.com/wishingonawod2016
1/1 – Classes canceled
1/2 – modified schedule
2/4 – 3rd Annual Valentine’s Day Massacre Competition – sign up today! http://tinyurl.com/jgeh9yf
BCF Main – CrossFit
Competition WOD
Main WOD
A: Metcon (Time)
4 rounds for time of
8 box jumps 24/20
10 TTB
12 P press 105/70
Comp – 115/75
B: Metcon (Time)
4 rounds for time of
6 power clean 135/95
12 burpee over bar
24 DUs
Comp – 185/135
Accessory Work
AA: Metcon (No Measure)
3 sets of
1 min weighted pike stretch
Rest 1 min
10 1 leg KB DL/ leg moderate
Rest 1 min