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5:00, 6:00, 9:30AM

10:30AM Open Gym

3:30, 5:00, 6:30PM

7:30 Open Gym


5:00, 6:00, 9:30AM

3:30, 5:00, 6:30PM


5:00, 6:00, 9:30AM
10:30AM Open Gym

3:30, 5:00, 6:30PM

7:30PM Team RWB WOD

7:30PM Open Gym


6:00, 9:30AM

3:30, 5:00, 6:30 PM

7:30PM Open Gym


5:00, 6:00, 9:30AM
10:30AM Open Gym

3:30, 5:00, 6:30PM


10-11AM Open Gym


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BFCF Blog > Monthly Hero WOD

We will be doing a Hero WOD every 2nd Friday of the month at 8:00am. Subject to availability (June will be changed)

This is the only time we will hold it. Most of these WODs are long and cannot be completed in a typical class time. Anyone can join in. Here are the stipulations:

1. Choose 2 Hero WODs that will be put in the "hat"
2. You must show up EVERY MONTH! There is a $10 Exit fee if you drop out. It costs nothing to join.
3. You must WOD at 6am or 9:30 the same day. At the very least, you must come back later that day to WOD again. (This is a last resort effort). If you can't/don't, you are out and you owe $10.

You will not know what the WOD is until 8:00 that day. Please bring whatever equipment you may need to perform any/all movements. (Gloves, tape, socks, shoes, etc...)

April 20, 2013 | Registered CommenterMarc Hoffmann

Sounds like a good challenge to me!

April 21, 2013 | Unregistered CommenterKrys

April - "White"

3 Rope Climbs (15')
10 Toes to Bar
21 Walking Lunges (45/25) Plate Overhead
Run 400m

May 10, 2013 | Registered CommenterMarc Hoffmann

May - "Whitten"

22 KBS (2p/1.5p)
22 Box Jumps (24/20)
Run 400m
22 Burpees
22 Wall Balls (20/14)

May 10, 2013 | Registered CommenterMarc Hoffmann