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
A1: Shoulder Press (5 x 8 @ 50% ; rest 2 b/t)
Super set with A2
I want you to really focus on a tight midline and getting the bar up and back just behind the ear.
A2: Seated DB press (5 x 8 @ moderate weight)
Sitting on floor with legs out in front
Keep midline tight and press overhead and behind ears
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 6 of
6 C2B pull ups
6 power snatches 115/75
Rx+ 135/95
Competition WOD
A: Upper body warm up 1 (No Measure)
a. 5 min easy Row/Bike/Run
b. Foam Roll and Stretch Tight Areas
c. 2×10 Wall Slides (Y’s, arms out at 45 degrees) https://www.youtube.com/watch?v=N73AnUp3m2w *You may also use Crossover symmetry for C and D
d. 2×10 Seated External Rotation w/ elbow on Knee
e. 2×20 Band Pull Aparts
f. 2×5 Clapping Pushups (As high as possible)
B: Muscle-ups (EMOM 10 x 3 reps)
C: GHD Situps (3 x 20 , touch floor or ball)
D : Metcon (Time)
800m run
Rest 1 min exactly
400m run
Rest 1 min exactly
200m run
For time