Friday, February 23, 2018


Friday, February 23, 2018

CrossFit Open 18.1 has been announced! We would love to see more BCF athletes sign up for the Open this year! It’s a great opportunity to challenge yourself and build community. Sign up here:¬†
We will be completing the Open WODs Saturday at 8am, 9am, 10am and 11am. In addition, all BCF athletes are welcome to complete the Open WODs at CFR7 on Fridays at 6am, 7am, noon, 4:30pm and 5:30pm (just show up 15 min early and notify the coach you’re from BCF). We will have a make-up Open WOD time at BCF every Sunday at 12:30pm. If you are unable to complete it during these times, you may complete the WOD during Open Gym and provide a video submission with your score.

10-8-6-4-2 (ascending)
*Rest as needed

5 x 5 (Across)

Team Burpee and Assault Bike Conga Line:
15 min AMRAP in teams of 3 (4 per team if class is over 15 people), one athlete sprints through the following then tags the next athlete and they start:
8 burpees
10/7 Assault bike Calories
*RX+ 15/12

Each effort is to be Maximal Effort in intensity