Announcements
Upcoming Events! Mark your calendars!
Friday, Oct 16th – BCF Bowling Night – 7pm @ SuperPlay
9300 SW Beaverton-Hillsdale Hwy
** 6:30 PM class canceled
Please RSVP on the sign up sheet on the desk in the lobby! Cost is $10 per person and includes shoes and two hours of cosmic bowling. We will charge through Wodify.
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: Mary (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups
B: 2 position snatch (EMOM 12 x 1 rep @ 70%+ , build )
1 rep from above knee + 1 rep from floor
C: Metcon (No Measure)
Comp / accessory
Take 15 min and work on skills
MU / transitions / bar MU, etc