Announcements
12/24 – normal classes, wear your holiday colors!
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://site.wish.org/site/TR/FriendsandFamily/Make-A-WishOregon?px=2586311&pg=personal&fr_id=2350
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 (No Measure)
Take 10-12 min and work on HSPU / MU
Full lockout on both
B: Metcon (Time)
5 rounds @ 80% of
400m run
6 ring MU
12 HSPU
Goal is to keep moving and keep breathing under control…rest b/t movements if possible, not during sets
Accessory Work
AA: Metcon (Weight)
3 sets of
1 arm OH KB squat 53/35 x 10 reps / side
Rest 90s
60s of hollow rocking
Rest 60s