Thursday, March 22, 2018

18.5 Throwdown!!!
It’s that time of the year again! Time to gather in the box and cheer on the top BCF athletes as they sweat it out in the final Workout for the 2018 Open Season
We will host this event TONIGHT, just a half hour after 18.5 has been announced. BCF’s top athletes will have to be ready for the unknown – a real test of fitness.
And even if you aren’t competing, grab your favorite beverage and snacks and come cheer on your BCF family! Cheer them on, root for them, encourage them to push themselves in this final workout of the open season. Friends and family are also welcome to join us!

Times for completing the Open WOD:
Friday – Complete at Route 7 during their normal class times or during open gym (1 – 4:30PM) at BCF
Saturday – Normal class times or open gym
Sunday – Open gym (12:15 – 1:30PM)
A coach must be present during an Open WOD attempt

Strength:
Every 2 for 16 (8 sets):
1 Hang Power Snatch + 1 Power Snatch from floor (athletes may drop between reps)
Build over the course of 8 sets to a heavy complex for the day
Conditioning:
‘Jumping Helen’
3 RFT:
100 Double-Unders
24 Kettle-Bell Swings (24/16 kg)
12 Pull-ups (Rx+ = C2B)
(15 Minute time-cap)
Post-WOD Finisher:
3 Sets of: Plank x :60 on / :60 Rest (add weight as needed)