Announcements
12/4 – 7th Annual Wishing on a WOD – Donate online here http://tinyurl.com/gvkouoa
12/10 – Bring a Friend Saturday! 7 AM, 8:15 AM and 9:30 AM
12/17 – Annual BCF Holiday Party – 6 to 11 PM – email Mel to RSVP mgriffin@beavertoncrossfit.com
MUST RSVP BY DECEMBER 9th
12/25 – all classes canceled
2/4 – 3rd Annual Valentine’s Day Massacre Competition – sign up today! http://tinyurl.com/jgeh9yf
BCF Main – CrossFit
Main WOD
A: Clean and Jerk (Build to a heavy in 20 min)
B: Metcon (Time)
30 Wallball
30 TTB
30 Box jump 24/20
30 Push press 115/75
30 Pull ups
30 KB swing 53/35
30 Goblet squats
30 Cal AB or row
Competition WOD
A: Snatch (1 RM in 20 min)
B: Metcon (Time)
“Jackie” then backie
1000m row
50 thrusters 45#
30 pull ups
50 thrusters
1000m row
Accessory Work
AA: Metcon (No Measure)
3 sets of
30s banded external rotations/arm
Rest 1 min
30s wall bridge
Rest 1 min
45s pidgeon stretch on box/leg
Rest 1 min