Announcements
12/24 – normal classes, wear your holiday colors!
12/25 – all classes canceled
12/26 – modified schedule
12/29 – 30 Day Challenge kick off meeting – sign up with Christine cford@beavertoncrossfit.com
12/30 – Last day to turn in WOW donations – donate online here: http://site.wish.org/site/TR/FriendsandFamily/Make-A-WishOregon?px=2586311&pg=personal&fr_id=2350
1/1 – Classes canceled
1/2 – modified schedule
2/4 – 3rd Annual Valentine’s Day Massacre Competition – sign up today! http://tinyurl.com/jgeh9yf
BCF Main – CrossFit
Main WOD
A: Shoulder Press (EMOM 10 x 3 reps AHAP)
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 10 of
10 TTB
10 Thrusters 105/70
10 Burpees
C: Metcon (No Measure)
3 sets NOT for time
1-2 rope climbs / legless
8-12 strict pull ups
50-60 DUs