This weekend:
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
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Next Week:
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**
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5 x 2 (ME)
Touch and Go Power Clean
 
4 Rounds for Time:
25 WBS 20/14
7 Muscle ups, FX C2B Pull ups
 
Push Up Finisher:
100 RX
50 FX

Tonight:
Free Chiropractic Treatment from 5:00-6:30pm!
Free Class at 6:30pm– invite your friends!
================================================
This weekend:
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
================================================
Next Week:
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**
================================================
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

Tomorrow Night: Free Chiropractic Treatment from 5:00-6:30pm courtesy of Arlington Pain and Rehab.
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Clean:
5 x 3 low Hang Clean (A;Squat/Top of knee)

 
Death by 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 today at 10:00am! Free for members, $10 for friends.
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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

Free Class today at 12:00pm! Invite a friend and join them in a fun, free, all levels workout!
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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

 
 

Bench Press
5@75%, 3@85 and 1+ @95%
 
2016 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
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
 

Weighted Pull Ups
5 x 3 (ME)
After the 5th set immediately go into a ME BW Set of Pull ups
 
Partner WOD (one partner working at a time):
60 Double unders (each)
50 OHS 135/95, Fx: 95/65
40 Pull Ups
30 Power Cleans and Jerks 135/95, Fx: 95/65
20 HR Burpees Over Bar
10 Bar Muscle Ups
20 HR Burpees Over Bar
30 Power Cleans and Jerks 135/95, Fx: 95/65
40 Pull Ups
50 OHS 135/95, Fx: 95/65
60 Double unders (each)
 

Save the Date for these upcoming events! 
Sunday, June 12, 1:00pm @ Washington & Lee Track: Free Running and Pacing Clinic
Saturday, July 16, 7:05pm @ Nationals Park: BCF & CFR7 Nationals Game
Saturday, August 27, 4:30pm @ CrossFit Route 7: 4th Annual Ballston CrossFit/CFR7 AM vs PM Throwdown and Summer BBQ!
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Tonight in between the 5:30 and 6:30pm WODs we will do our Referral Raffle Drawing for a free month of membership! As a reminder, if you refer someone who enrolls in a CrossFit membership (beyond Foundations), you will be entered for the chance to win a free month at BCF!
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Front Squat
4 x 6 (A)
 
3 Sets of:
12 Bulgarian Split Squats AHAP (6 each Side)
Accumulate :45 L-sit Hold each round
*Rest as Needed
 
Finisher: Coach’s Choice 🙂