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

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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.

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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

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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.

AMRAP 12:
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

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

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Clean:
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

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

Great read. CrossFit and Yoga need one another: http://zusayoga.com/yogaandcrossfit/

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Split Jerk
6 x 2 (A)
*From the Rack

AMRAP 9:
2-4-6-8-10, etc.
OHS 115/80, 95/65
Ring Dips

Join us After the Saturday morning WOD today at Stone Tower Winery from 1 to 6pm! We all need some R&R and a chance to meet new friends and hang out. Bring you family, dogs and food out to relax outdoors and enjoy some sun together. Enjoy tastings and beautiful scenery. We can meet up at CFR7 at noon to carpool!

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Good Mornings:
5 x 5 (A)

3 Rounds for time:
8 Strict HSPU Fx: 10 Kipping
10 Deadlifts 225/155, Fx:185/125
then
3 Rounds for time:
10 Strict C2B Fx: Strict Pull ups
20 WBS 20/14

After the Saturday morning WOD (June 4)  lets meet up at Stone Tower Winery from 1 to 6pm! We all need some R&R and a chance to meet new friends and hang out. Bring you family, dogs and food out to relax outdoors and enjoy some sun together. Enjoy tastings and beautiful scenery. We can meet up at CFR7 at noon to carpool!

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Bench Press
5@75%, 3@85 and 1+ @95%

Regionals Individual WOD 7: (RX+)
For time:
21 thrusters 95/65
3 legless rope climbs
15 thrusters 95/65
2 legless rope climbs
9 thrusters 95/65
1 legless rope climb

Time cap: 6:00 (Let them Play)

Scaled: For Time:
21 Thrusters 95/65, FX 75/55
3 Rope Climbs Fx: 9 C2B
15 Thrusters 95/65, FX 75/55
2 Rope Climbs Fx: 6 C2B
9 Thrusters 95/65, FX 75/55
1 Rope Climbs Fx; 3 C2B
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