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!
Friday – 6:30 PM Class Canceled
no classes Saturday or Sunday
1 class Monday at 10 am!
BCF Main – CrossFit
Main WOD
A: Behind the Neck Press (5 x 8 ; add 5-10# from last week 20 min)
Press from back rack.
B: 2 position snatch (EMOM 8 x 1 rep ; start @ 65-70% max)
1 rep from above knee + 1 rep from floor
C: Metcon (Time)
5 rounds for time of
100m run
10 push ups
10 V-ups
10 min cap
Competition WOD
1: Total body warm up 1 (No Measure)
a. 5 min easy Row/Bike/Run
b. Foam Roll and Stretch Tight Areas
c. 2 x 20 each leg – plank leg slides
d. 2 x 10 face pulls
e. 2 x 10 each leg – Cossack squat
f. 2 x 3 each leg – Lateral Jumps – pause under control on each side
A: Below knee power snatch (60/70/75% x 1 rep each)
Bar sits just below knee and NOT on floor
B: Below knee power clean (60 / 70 / 75% x 1 rep each)
Below knee and NOT on floor
C: Metcon (AMRAP – Rounds and Reps)
AMRAP 15 of
10 box jumps 24/20
15 air squats
20 DUs