Announcements
Upcoming Events! Mark your calendars!
Saturday, Oct 31 @ 10 am – Halloween WOD – costume is required
Saturday Dec 5 – Wishing on a WOD
Saturday Dec 12 – Holiday Party – Casino Night
Saturday Feb 13 – Valentine’s Day Massacre
BCF Main – CrossFit
Main WOD
A: Back Squat (3 x 3 ; 90% ; Rest 2-3 b/t)
B: Front Squat (1 x 3 ; AHAP )
C: Metcon (AMRAP – Rounds and Reps)
AMRAP 12 of
200m run
10 box jumps 20″ with DBs AHAP
10 C2B pull ups
Rx+ – 5 UB MU
24″ box
Competition WOD
A: Back Squat (3 x 8 ; 60% ; Rest 2-3 b/t)
B: Front Squat (3 x 5 ; 60%)
All squatting will be allotted 20 min
C: Metcon (3 Rounds for time)
From 0-5:00 on clock
3 rounds of
8 burpees
12 alt pistols
From 5:01-10:00
3 rounds of
5 power snatch 115/75
10 C2B pull up
From 10:01-15:00
3 rounds of
6 box jump 36/30
16 wall ball 20/24
Time each set