Free Chiropractic Treatment from 5:00-6:30pm!
Free Class at 6:30pm– invite your friends!
Saturday, June 11: Come out to The National Mall to support all the BCF/CFR7 members competing in Flex on The Mall!
Sunday, June 12, 1:00pm: Free Running Clinic at Washington and Lee High School Track
Wednesday, June 15, 6:30-8:00pm: Free Movement Screening and Injury Assessment with Lauren Cary of The Jackson Clinics Physical Therapy **RESERVE YOUR SPOT**
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