Announcements
Bulldog Burn Class –
Reserving a spot – Please make sure you are reserving your class attendance as far in advance as possible. Our coaches set up the Bulldog Burn classes according to anticipated attendance. Starting in April, classes with no reservations 2 hours prior to class start time will be canceled automatically.
4 Hour Cancellation Policy – Please make sure to cancel your reservation at least 4 hours prior to the class start time if you know you will not be able to attend. Classes have limited space and we want to ensure that everyone gets a chance to attend the class they would like to. If you do not show up to class or you cancel within that 4-hour window, you will be charged a $12 non-refundable fee.
APRIL EVENTS!
4/1 – All of April, we will be doing a MEP (MyZone Effort Points) Challenge! More info coming soon!
4/8 – Post Open BBQ – we will start grilling around 12:30 PM, please bring a dish to share
4/16 – Easter Sunday – gym will be closed
Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Metcon (AMRAP – Rounds and Reps)
AMRAP 12
100m Farmer carry – heavy or
100m heavy D ball front carry
10 OH squats – snatch 1st rep – 115/75
10 strict pull ups
B1: Bench Press (3 x 8 , heavy – super set with B2)
B2: Dips weighted (3 x 8 , super set with B1)
Full ROM dips w/ weight
Rest 30s after bench
Rest 2-3 min after dips
C: Chin Up (3 x max reps)
Palms facing you.
Competition WOD
A: Snatch BB warm up (2Xs)
Snatch high pull from hip x 6
Power snatch from knee x 6
OH squat x 6
Snatch from knee x 6
B: Hang Snatch (3 x 5 @ 70% – 12 min)
C: Snatch (3 x 3 @ 80% – 12 min)
D: Metcon (AMRAP – Rounds and Reps)
AMRAP 12
100m Farmer carry – heavy or
100m heavy D ball front carry
10 OH squats 135/95 – snatch 1st rep
10 strict weighted pull ups
Accessory Work
AA: Metcon (No Measure)
5 sets of
10 ring push ups
10 deck squats
20 supermans