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: Metcon (Time)
3 rounds for time of
400m run
15 OH squats 95/65
9 min cap
Comp / Rx+ – 115/75
Rest 3 min b/t workouts
B: Metcon (Time)
3 rounds for time of
20 KB swing 53/35
10 pull ups
6 min cap
Comp / Rx+ – 70/53
15 reps C2B pull up
C: Metcon (Time)
60 wall ball for time
20/14
Comp / Rx+ – 30 squat clean thrusters
135/95
D: Back Squat (3 x 3 @ 80% ish)
Comp peeps for sure….anyone is welcome to them