Wed

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

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Main WOD

A: Metcon (AMRAP – Reps)

7 Minute AMRAP: Increasing Reps

2 RX Ground to Overhead (RX: 115/75)(Masters, Scaled, Teen: 85/55)

4 RX Alternating Pistols (Masters, Scaled: Wall Balls 20/14)(Teens: Wall Balls 14/10)

4 G2OH

8 Alternating Pistols

8 G2OH

16 Alternating Pistols

B: Toes-To-Bar (Cluster 5.5.5 x 3)

C: Pull-ups (Strict cluster 5.5.5 / 3.3.3 x 3 )

Competition WOD

A: Metcon (AMRAP – Reps)

7 Minute AMRAP: Increasing Reps

2 RX Ground to Overhead (RX: 115/75)(Masters, Scaled, Teen: 85/55)

4 RX Alternating Pistols (Masters, Scaled: Wall Balls 20/14)(Teens: Wall Balls 14/10)

4 G2OH

8 Alternating Pistols

8 G2OH

16 Alternating Pistols

B: Snatch (Build to a 1 rep in 20 min)

C: Clean and Jerk (Build to a 1 rep in 20 min)