WOD/Events

Friday, Nov. 11: WOD for Warrors in honor of Veterans Day! Details Here
Saturday, Nov 12th: Rock Climbing at Earth Treks! 4 – 7pm. More details Here
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Strength/Skill Schedule This Week
Monday: Back Squat
Tuesday: Bar Muscle Up
Wednesday: Deadlift
Thursday: Snatch
Friday: Veterans Day WOD for Warriors
Saturday: Push Jerk
Sunday: Front Squat
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Back Squat:
5 x 2 @ 85-95%
30-20-10
Burpees
KBS 32/24, Fx: 24/16
Goblet Squat 32/24, Fx: 24/16
Finisher: Skin the Cats

Overhead Complex:
Find Heaviest Complex of
3 Push Presses + 4 Push Jerks
AMRAP 3 x 2
10 Thrusters 135/95, Fx:95/65
10 m Handstand Walk, Fx: 4 Wall Walks
Rest 2:00

5 sets of: 2 Clean Pulls + 1 Clean (A: ~ 75-88%)
Partner WOD:
50 Wall Ball Shots 20/14 (*Partner Holds Deadlift at the top)
50 Deadlifts 155/105 (*Partner Holds MB Goblet Squat)
50 Cal Row (*Partner Holds Plank or Squat)
50 C2B, Fx:Pull Ups (*partner Hangs from bar)
Reps only count while static hold is performed
Finisher: Handstand Hold
Accumulate a 4:00 Hand stand Hold
Fx: 2:00
Or Play Partner Support Hold for 3:00

Weighted Pull ups
Find Heavy triple
Then, perfrom 2 ME Bodyweight Sets
Fx: 5 x 5 with most difficult band
For Time:
100 Double Unders
75 Push Press 95/65
50 Box Jumps 24/20
*5 burpee penalty every time the bar come out of your shoulder rack position (can’t put the bar down or go to your hang position)
Finisher: Accumulate 4:00 Hold at the top of ring dip position
*Hollow Position
*Palms out

EMOM 10:
1 High Hang Snatch (Hip.pocket) + Low Hang Snacth (knees) (A)
*Squat it! UB
10-9-8-7-6-5-4-3-2-1
Front Squat 165/110
Toes 2 Bar

3 Rounds: :45 on, :15
Station 1: Row Cals
Station 2: Russian Med Ball Twists 14/10
Station 3: Double Unders
Station 4: Ball slams
*Rotating Stations
Rx:
AMRAP 15:
5 Muscle ups
10 Burpees to Plate
20 steps OH Walking Lunges 45/25
FX:
AMRAP 15:
10 Burpees to Plate
15 Pull ups
20 steps OH Walking Lunges Fx: 25/15
Finisher: 8:00 Max HS Walk Practice

*WOD CANCEL REMINDER* TONIGHT, 6:30pm WOD is CANCELLED. We are offering a free Nutrition Seminar with Nutritionist Derrick Deal. Details Here Facebook event Here.
Referral Raffle TONIGHT! At 6:30pm. Need to be present to claim prize, this is for anyone who referred someone to BCF in October as an appreciation for spreading the word about us. 🙂
FREE CrossFit Intro Class tonight at 6:30pm. No experience needed just come join us to learn about CrossFit and try out a short workout.
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EMOM 6
3 Deadlifts at 90-95% of 3RM
5 Rounds for time:
25 Abmat sit ups
200m Suitcase Carry 24/16 (100L,100R)
15 Medball Cleans 20/14
Finisher: 100 air squats for time
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“But he said to me, ‘My grace is sufficient for you, for my power is made perfect in weakness.’ Therefore I will boast all the more gladly about my weaknesses, so that Christ’s power may rest on me. That is why, for Christ’s sake, I delight in weaknesses, in insults, in hardships, in persecutions, in difficulties. For when I am weak, then I am strong.” 2 Corinthians 12:9-10

*WOD CANCEL REMINDER* Tuesday, Nov 1, 6:30pm WOD is CANCELLED. We are offering a free Nutrition Seminar with Nutritionist Derrick Deal. Details Here Facebook event Here.
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Strength/Skill Schedule This Week
Monday: “Elizabeth”
Tuesday: Deadlift
Wednesday: Double conditioning
Thursday: Snatch
Friday: Weighted pull-ups
Saturday: Cleans
Sunday: Press/Push jerk barbell complex
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“Elizabeth”
21-15-9 reps of:
Power Clean 135/95
Ring dips
10:00 Cap
Rest exactly 3:00, then:
12-9-6
Squat Cleans 135/95
HR Push ups
7:00 Cap
Rest exactly 3:00, then:
Run 2 miles
Finisher: 50 T2B for time