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
Sk: Metcon (No Measure)
3 rounds at 80%
12 HSPU
35-50 DUs UB
12-15 pull ups
A: February Monthly Challenge (AMRAP – Reps)
5 Min AMRAP
T2B and Cleans 135/95#
2-2
4-4
6-6
8-8
10-10
etc….
As many Reps as possible
If you do as prescribed, make sure you hit RX!
B: Back Squat (3 x 5 , add 10#)
C: Deadlift (3 x 5 , add 10#)
Competition WOD
Sk: Metcon (No Measure)
3 rounds at 80%
12 HSPU
35-50 DUs UB
12-15 TTB UB
A: February Monthly Challenge (AMRAP – Reps)
5 Min AMRAP
T2B and Cleans 135/95#
2-2
4-4
6-6
8-8
10-10
etc….
As many Reps as possible
If you do as prescribed, make sure you hit RX!