Wed

Announcements

NO CLASSES:

2/11 – 5:30 PM
2/12 – 5:30, 6:30 PM
2/13 – ALL CANCELED
2/14 – ALL CANCELED
2/25 – 5:30 PM – BBQ Instead 🙂
NEW APPAREL:
Hoodie – Grey and Black
Unbroken Tees – Red and Black
OPEN Tees/Tanks – only available to participants of the 2016 Open

Pre-order on Mel’s Desk in lobby!

BCF Main – CrossFit

View Public Whiteboard

Main WOD

A: Bench Press (3 x 5 , add 5-10#)

Comp class- close grip x 10

Super set with ring dips x 10

B: Power clean / jerk complex (Build to a heavy in 15 min)

1 power clean + 2 front squats + 1 push press + 1 split jerk

C: Power clean / jerk complex (EMOM 8 @ 70%)

1 power clean + 2 front squats + 1 push press + 1 split jerk

D: Metcon (Time)

50-30-10

Wall ball

DUs

For time

E: Handstand Walk (Comp – take 12-15 min and practice)

Categories: WOD

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