***NO OPEN GYM TONIGHT****

June 16, 6:30 pm, Dr. Jordan Speares  is certified as an Active Release Technique (A.R.T.) provider!  A.R.T. is a patented technique that is used to break up the scar tissue that restricts blood flow and impedes movement.  Register online HERE or standby if seat is empty.

==================================

SIGN UP NOW for an exciting opportunity to improve your Olympic Weightlifting with John Bova! 

Black & Red Barbell Club’s coach and competitive athlete John Bova will be hosting two weightlifting “mini camps” at Ballston CrossFit intended to increase speed and efficiency in the snatch and clean & jerk.  Each “mini camp” will be comprised of two 2-hour classes, which will include a weightlifting-specific dynamic warm-up, 90 minutes of hands-on instruction covering accessory and positional work, and a cool down.  The “mini camps” will be capped at 8 athletes and held on the following dates:

Mini Camp #1 ($60)
Saturday, June 25, 1:00pm-3:00pm/ Snatch
Saturday, July 2, 1:00pm-3:00pm / C&J

SESSION 1 RESERVATION

Mini Camp #2 ($60)
Sunday, July 10, 1:00pm-3:00pm / Snatch
Saturday, July 16, 1:00pm-3:00pm / C&J

SESSION 2 RESERVATION

=======================================================

Back Squat
3 x 70%, 80% and 3+ x 90%

EMOM 12:
ODD: 15 KBS, ME KB Lunge (front rack)
Even: 40 Double Unders, ME situps
*Score is ME work total

*Perform Russian KBS if shoulders are feeling spicy, It’s only exercise!

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

==================

June 16, 6:30 pm, Dr. Jordan Speares  is certified as an Active Release Technique (A.R.T.) provider!  A.R.T. is a patented technique that is used to break up the scar tissue that restricts blood flow and impedes movement.  Register online HERE or standby if seat is empty.

==================================

Strict Press
3 x 70%, 80% and 3+ x 90%

“The Free Class”

3 Rounds:
1 min max Wall Balls 20/14
1 min max box jumps 24/20
1 min max burpees
1 min rest

Congratulations to all the teams from CrossFit Route 7 and Ballston CrossFit for their performances at Flex on Mall. Also, thanks for the support from the community for coming out and cheering on our athletes. Community is everything.

=================

June 16, 6:30 pm, Dr. Jordan Speares  is certified as an Active Release Technique (A.R.T.) provider!  A.R.T. is a patented technique that is used to break up the scar tissue that restricts blood flow and impedes movement.  Register online HERE or standby if seat is empty.

==================================

21-15-9:
Hang power cleans 135/95 FX:115/80
Front squats 135/95 FX:115/80
Push jerks 135/95 FX:115/80
C2B pull-ups FX: pull ups
HSPU 4″ deficit/HSPU FX: HSPU/1 abmat
RX+ 155/105

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

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

=============================

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

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.

The Original 4
Sour Snatch Kids
EMOM, The Meatloaf
Squatted from the bottom now we here

============================

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

=================================

Rope CIimb Technique 10 minutes
then,
Clean and Jerk Technique

“Glen”

For time:
30 Clean and jerk 135/95
Run 1 mile
15 foot Rope climb, 10 ascents
Run 1 mile
100 Burpees
* Compare to 5/20/2015