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
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