Monday, Nov 24

Front Squat 6×2 @ 70%

12 Min AMRAP:

40 Sledge Strikes (alternating)

40 KBS 53/35

By |November 23rd, 2014|Uncategorized|0 Comments|


Parents, sorry – no CF Kids Saturday morning.

WOD for Saturday November 22:

20 Minutes working to a heavy triple Clean & Jerk


For time: 30 C & J @ 135/93

Yes, we will do it with a full squat.  Compare time to April 12, 2014

By |November 22nd, 2014|Uncategorized|0 Comments|

Parents:  I have only received 3 RSVPs for Tomorrow’s Kids (6-9 y/o) class, so unfortunately, that class is not going to happen.  Please remember to RSVP by Noon  on Friday for Saturday’s 0800 CF Kids (9-12 y/o) class!

WOD for Friday, November 21:

Squat 5×5 @ 65%

3 Rounds for Time:

20 Goblet Squat 53/35#

20 Ring Dips

By |November 20th, 2014|Uncategorized|0 Comments|

Rest Day Reminders/Announcements

Thursday is our regular rest/make up day.  If you missed a WOD from earlier in the week, come in and make it up at 0900, 1700 or 1800.  If you hit all the WODs, take the day off to rest!


1)  CrossFit Kids (9-12 y/o) is ON at 1600!

2)  Running/Endurance Program.  We looked at the […]

By |November 20th, 2014|Uncategorized|0 Comments|

You Keep Using That Word. I Do Not Think It Means, What You Think It Means

Parents, please remember to RSVP for CF Kids (9-12 y/o) by tomorrow at 1600 for Thursday’s CF Kids class.

WOD for Wednesday, November 19th:

Press 5×5 @ 65%

For time:

100 Burpees

Starting at 0:00, EMOM 3 Wallball 20/14#

By |November 19th, 2014|Uncategorized|0 Comments|

Barbell Club is at 1900; Custom Fit Meals – Postponed

Unfortunately, Scott Dean had a family emergency pop up and he has to postpone his presentation until next Tuesday.  However, I will still have some samples of The Best Bar Ever available if you want to try them tonight!

Also, don’t forget that tonight at 1900 we will have Barbell Club – which is open […]

By |November 18th, 2014|Uncategorized|0 Comments|

Custom Fit Meals – Best Bar Ever

On Tuesday from 1630-1830, Scott Dean of Custom Fit Meals will be here to talk about his meal program (his meals get dropped off 2x/week in that big refrigerator in the office), and The Best Bar Ever.  If you currently eat a protein or snack bar, be prepared to change the way you think […]

By |November 17th, 2014|Uncategorized|0 Comments|

Monday, Monday

Foundations Lesson 1 will be taught on Monday at 1900.

WOD for Monday, November 17:

Snatch: 3×1@70%, 3×1@75%, 3×1@80%

3 RFT:

500M row

7 Power Snatch @ 70%

15 KBS 53/35

Score:  Record time and weight of snatch used

By |November 16th, 2014|Uncategorized|0 Comments|


Tomorrow we will have our CrossFit Kids group at Hollin Meadows Elementary School, 2310 Nordok Place,  Alexandria VA.
There will be no charge for this class. Please be there by 9:00 a.m. to meet with Coach Meaghan.

“Cody & Kayla”
Teams = 1 male, 1 female
For Time:
100 DU
100 DU
50 BJ
100 DU
50 Pull Ups
100 DU
50 2TB
100 DU

By |November 15th, 2014|Uncategorized|0 Comments|


Push Press 6×1 @ 85%

For time:

15 PP 135/93 (no rack)

500M row

50 KBS 53/35

500M row

15 PP 135/93

Attention Parents of CrossFit Kids, I only received 1 RSVP for Friday’s 1600 (6-9 y/o) group, thus it is “off” for tomorrow.  Sorry about that.  Please RSVP by Noon on Friday for Saturday’s 0800 Kids group (9-12 y/o).  Thank […]

By |November 13th, 2014|Uncategorized|0 Comments|