Announcements
Upcoming Events! Mark your calendars!
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: HS walk / MU / Pistols (No Measure)
3 sets not for time
max HS walk
2-5 MU
8-12 alt pistols
B: Everyday Warrior WOD 3 – 2015 (Time)
For Time:
9 Dead Lift (RX: 275/185)(Masters, Scaled: 185/115)(Teen: 135/95)
28 Box Jumps (RX: 30″/24″)(Masters, Scaled, Teen: 24″/20″)
14 Thrusters (RX: 135/95)(Masters, Scaled, Teen: 95/65)
30 Pull-Ups (RX: C2B)(Masters, Teen: Standard)(Scaled: Ring Rows)
C: 1k row -cooldown @ 70% (No Measure)
Competition WOD
D: 2 position pause Clean / jerk (E2MOM 16 x 1 rep (8 sets))
1 clean from below knee 2 sec pause
1 clean from above knee/pockets 2 sec pause
1 jerk