|Address||2130 N Glebe Road|
Arlington, VA 22207
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What a great "Active Recovery" day we had at CFRV!! : ) Proud of you all, looked like it was a fun one. Great work at the Open skill work tonight too! It's Finally Friday so here we go: Skill work: :60 of work/:20 of rest (Alternate each minute until you complete 4 at each) - Handstand walking (max distance) Scaled will do max wall runners - Snatch technique complex (75/55) C&Rx (Bar only for scaled) Complex will consist of: 1 Muscle Snatch at each position (Ground, above knee, hip) then.. 1 Power Snatch at each position (Ground, above knee, hip) WOD For time: (rest will be included in your time) 21 Power Snatches (155/105) C (135/95) Rx (95/65) S Run 200m -Rest 1- 18 Hang Power Cleans (Same weight) Run 200m -Rest 1 min.- 15 Thrusters (same weight) Run 200m Time Cap: 12min.
Davidson, University Area - WOD Warm-up 2 rounds of 5 max height wallballs, 10 deck squats, 15 situps Weightlifting 20 minutes of 2 turkish getup (alternating) w/ KB odd, 6-8 evil wheel even Metcon Metcon (AMRAP - Rounds and Reps) 9 min AMRAP: 10 DL (185/135), 15 Box jumps (24/20) Cool Down 200m walk, lax back. KB psoas
Schedule for Saturday - No Regular Classes! Lose the secret identity and get your superhero on! In-House Partner Throwdown - There is No "I" In Hero: A Superhero Showdown 7:30am - Gym Opens/Warm-Up on your own 8:20am - Event & WOD #1 Briefing 8:30am - WOD #1 - "Justice League - Danger Balls!" 9:30am - WOD #2 - "The Avengers - Bars Attack!" 10:30am - WOD #3 - "Wonder Twin Powers Activate!" 11:30am - Potluck/Party/Prizes (please bring a dish to share) The WODs will be short AMRAPs and something any member can do! Check your email for more details.
#TBT: Coach Steph maxing out the awesome meter, #Smackdown 2012. Read on for more about Steph's journey to CrossFit -- from jump-roping in Beijing to coaching with CFDC: http://crossfitdc.com/about-us/our-coaches. ... and stay tuned, CFDC, for more details about what's on tap this Sept 27: http://bit.ly/1uU7kLP.
Thursday, August 21, 2014 CrossFit Make Up a Missed WOD OR Part 1 - WOD: Partner Teams 100 Box Jump Overs (24/20) 200 Alt Plate Push Ups 100 Deadlifts (185/135) Scaled - step overs, knee push ups, 135/95 Competitor - 30/24, 225/155 CardioFit (12:15pm @ CFHE) 500m Row 50 Barbell Thrusters 1 mile Run Specialty (5pm @ CFHE. 6:30pm @ CFOM & CF695) Rope Climbs Competitor (7:30pm @ CFHE & CFOM) Part A - Push press 3x2 @ 80%, 4x2 @ 70%, 5x2 @ 60% Part B - Pendlay row 6x3 Part C - 6rds Every 3 min 10 Front Rack Lunge (115/75) 10 KB Swings (32/24) 5 S-2-O (145/105)
Today is Michaela's BIRTHDAY! - Scored a little wine flight time with this ethereal beauty to start her birthday week! Yay for me! Happy Birthday Coach M! Cheers to another year of fruitful happiness with family, friends and fitness. We love you- Cin cin!LEVEL 1ACTIVATION:36 Air Squats + 21 Straight Leg Burpees3x10"/10" PVC box BS3x10"/10" PVC thrusters36 hollow rock to supermanCrossover Symmetry ActivationSKILLS:5min working on GHDSU medball throwsSTREN... http://ow.ly/2M8uTO
Main - CrossFit A. Paused Front Squat (@24X1, 6x2; rest 2min) + Metcon (2 Rounds for time) 2 sets ‘all out’ - row 250m - 20 KBS 53/35 - 25 burpees - 20 KBS 53/35 - row 250m - rest 8 min Notes - build per set - pause for 4 sec at bottom of FS, focus on a tight, upright position - metcon is ALL OUT both sets
Main - CrossFit Endurance CE Skills and Drills 15 minutes of swim skills 15 minutes of row skills Metcon (AMRAP - Rounds and Reps) AMRAP 10 minutes 75 Meter Swim 1 Deep Water MU 15 Push Press (95/65) Swim is 1 rep Metcon (AMRAP - Rounds and Reps) AMRAP 10 minutes 150 Meter Row 1 MU 15 Push Press (95/65)