THIS FRIDAY 10/23 – 4:30 PM class canceled

BCF is constantly striving to improve to better serve our members. The staff is attending a planning meeting and will be gone over the weekend. You are in Dan’s capable hands on Friday evening and Saturday Morning!
Upcoming Events! Mark your calendars!

Saturday, Oct 31 @ 10 am – Halloween WOD – costume is required

Saturday Dec 5 – Wishing on a WOD
** Make sure you grab a pledge form!

Saturday Dec 12 – Holiday Party – Casino Night

Saturday Feb 13 – Valentine’s Day Massacre

Thanksgiving Weekend Schedule:

Thursday, 11/26 – 10 am Turkey WOD
Friday, 11/27 – 10 am Post Turkey WOD
Saturday and Sunday, 11/28-29 – Closed

BCF Main – CrossFit

View Public Whiteboard

A: 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

B: Hammer (5 Rounds for time)

5 Rounds, each for time of:

5 Power Cleans, 135#

10 Front Squats, 135#

5 Jerks, 135#

20 Pull-ups

Rest 90 Seconds
In honor of U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, LA, died on May 10, 2005
To learn more about Hammer click here
Scale to do BB moves UB for 1st 3 sets at least….Don’t be that guy that can’t scale or we will scale you….you’re welcome!!

C: HSPU / ring dip EMOM (EMOM 12)

Alternating minutes of


8 Ring dips

Strict is preferred, kip if failing
For comp class only….

Categories: WOD

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