Sunday, June 12, 2016


Sunday, June 12, 2016

Yoga with Claire at 5:45 pm. Free for CFR7 members and $10 drop in.

Great read. CrossFit and Yoga need one another:


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 atW&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


Bench Press
5 x 65%, 75% and 5+ x 85%
*When you start a new four-week cycle, add 5 pounds to your 1RMs for bench and shoulder presses and 10 pounds for squats and deadlifts, and recalculate training weights using the new numbers.

EMOM 12:
ODD: 3 Fronts Squats from the floor AHAP
Even: 30 Double Unders