Announcements
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
Main WOD
A: Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
B: Pavel complex (15 min pull up work)
Work on your progression
Competition WOD
B: Big Nancy (Time)
5 rounds for time of
400m run
10 OH squats 135/95