Announcements
Upcoming Events! Mark you calendars!
Friday, Sept 11 @ 5:30 – Make a Wish BBQ – we are going to get our plaques!
Saturday, Sept 26 @ 10:30 – Hooverball – Team USA defending (again)
Saturday, Oct 31 @ 10 am – Halloween WOD – costume is required
Saturday Dec 5 – Wishing on a WOD
Saturday Dec 12 – Holiday Party – Casino Night
Labor Day Weekend!
no classes Saturday or Sunday
1 class Monday at 10 am!
BCF Main – CrossFit
Main WOD
A: Skill NFT (No Measure)
3 rounds not for time of
15 T2B
50 DUs
3-5 MU
8-12 pistols
B: Back Squat (Build to a 3 rep max for today in 20 min)
C: Metcon (Time)
21 KB swing 70/53
21 box jump 24/20 Rx+ – 9 MU
15 KB swing
15 box jump 7 MU
9 KB swing
9 box jumps 5 MU
Competition WOD
A: Sots press (EMOM 10 x 1 rep, start with bar and add)
https://www.youtube.com/watch?v=nw9k086aXLk
B1: Metcon (No Measure)
3 rounds NFT (form not fatigue focus)
-2 attempts to hold free handstand as long as possible only moving in 2’x2’ box
-3 to 5 of the complex arch hollow -> kipping PU -> kipping CTB -> butterfly PU -> butterfly CTB
-3-5 top of false grip ring pull up muscle up transitions (use spotter if needed)
-30-60s reverse plank hold on FLR
-30-60s Japanese handstand (go as wide as you can)
-10-15 efficient as possible kipping ring dips
-10-20 deep arching and breathing TTB with wrist band between ankles. Same rules as usual… head toilet flush or 1 minute straddle split for dropping
B2: Metcon (No Measure)
Or complete the following
3 rounds NOT for time
12-15 T2B
8-10 kip pull up / butterfly
8-10 ring dips
12-15 hollow rocks
C: Metcon (Time)
21 box jumps 24/20
9 MU
15 box jump
7 MU
9 box jump
5 MU
Scale Mu with 2:1 C2B/ pull up