Tuesday, June 7, 2016


Tuesday, June 7, 2016

Free CrossFit class tonight at 6:30 pm. No CrossFit Experience needed. Bring a friend and sign up HERE:


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 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


Back Squat
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.

5 KB Snatches Left 24/16 Fx:16/12
10 OH KB Lunges (LA) 24/16 Fx:16/12
5 KB Snatches Right 24/16 Fx:16/12
10 OH KB Lunges (RA) 24/16 Fx:16/12
60 Double Unders FX: 40 Double Unders
*Lunges are in place