Monday, June 6, 2016


Monday, June 6, 2016

Come out and show your support for all the teams from CFR7 and BCF competing at Flex on the Mall on Saturday, June 11. No WOD Saturday June 11. Open gym from 1000-1100. Feel free to workout at BCF on Saturday.


Join us Sunday, June 12, at 1:00pm for a Free Running and Pacing Clinic. Improve your running technique and learn how to properly pace yourself! Coach Tucker and BCF member Meg Capasso will lead the session at W&L track. Meg frequently places on the podium of running races and possesses a wealth of knowledge– an asset to all of us! Recent placements include 1st place female for Dionysus Dash 5k and 3rd place female in the Fit Foodie 5k.

Washington & Lee Location


5 x 3 low Hang Clean (A;Squat/Top of knee)

Death by this week 10m sprint: *Perform a 10m sprint for every minute as long as possible ex:1:00=10m, 2:00=20m, 3:00=30m, etc. *score is last successful round