Wednesday, Jan 28.

Reminder – no CF Kids this week.  Sorry everyone!

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I will be unable to log into the website for the next few days, so I will be posting the WODs on Facebook ONLY.

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Main Gym WOD:

Clean 6×3 @ 70%

3 RFT:

Row 500M

10 P Curtis 135/93

30 Abmat situps

If you haven’t noticed a theme yet, I am dubbing this […]

By |January 28th, 2015|Uncategorized|0 Comments|

Snowmageddon!

For your safety and the safety of our coaches, we follow the FCPS Emergency schedule.  So, if you see that Fairfax County Public Schools have a 2 hour delay tomorrow – or are closed – at the minimum, we will not be having our 0600 WOD.  The link for FCPS Emergency announcements is right […]

By |January 27th, 2015|Uncategorized|0 Comments|

Monday – Time To Get Down On It!

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Main Gym WOD:

Front Squat 4×2 @ 85%

16 Min AMRAP:

40 slam balls (weight TBD after technique is taught)

40 KBS 53/35

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10K Crew:

If you have done all of the workouts, you guys have officially completed 6,000 swings.  The weight you have moved per workout breaks down as follows:

35# bell for 500 reps = 17,500#

53# bell for 500 […]

By |January 25th, 2015|Uncategorized|0 Comments|

It’s Freakin Friday!

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Main Gym WOD:

Jerk 5×2 @ 80%

15 min AMRAP:

7 Shoulder to Overhead (no racks) 135/93

50 Double unders

20 AbMat Sit ups

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10K Crew:

5 Rounds:

20 KBS

2 HSPU

30 KBS

4 HSPU

50 KBS

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CF Kids:

No Kids on Friday – sorry folks.

By |January 22nd, 2015|Uncategorized|0 Comments|

Rest Day Reminders

Thursday is the gym’s regular rest/make-up day.  If you’ve hit all of the posted WODs this week, take Thursday off to rest and recover.  If you missed one, then come in to make it up.

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CF Kids:

Sorry, guys – no Kids class this Thursday.  Parents, please RSVP by 1600 on Thursday for Friday’s 1600 (6-9 […]

By |January 22nd, 2015|Uncategorized|0 Comments|

Running in the Snow?

This lady claims that it’s the perfect texture for running.

Well, maybe not.

A workout like the following one proves that I tend to write the program pretty far in advance.  Since we are expecting rain/ice/sleet/snow and perhaps a Zombie Apocalypse tomorrow, we may substitute rowing for the running tomorrow.  Then again, the sun maybe shining […]

By |January 21st, 2015|Uncategorized|0 Comments|

Main Gym Squats; KB Crew Comparison

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Main Gym WOD:

Squat 4×2 @ 85%

Row 1000M

40 WB 20/14

40 T2B

40 KBS 53/35

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10K Crew – Workout #10:

10 KBS

2 Dips

15 KBS

3 Dips

25 KBS

5 Dips

50 KBS

Compare to Workout #4.

By |January 20th, 2015|Uncategorized|0 Comments|

Getting Inverted

Above is a picture of Coach Deirdre (AKA “Peaches”) doing a handstand… probably in a place where she’s not really supposed to be doing them, but we’ll let that slide for today.

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Main Gym WOD:

20 Minutes Handstand work

21-15-9

HSPU

pull ups

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10K Crew:

5 Rounds:

15 KBS

2 Hanging Leg Raises

15 KBS

3 HLR

20 KBS

5 HLR

50 KBS

By |January 18th, 2015|Uncategorized|0 Comments|

Bring a Friend Saturday!

Keep on bringing friends, everyone!  Remember, if one of your friends becomes a member or signs up for Foundations, you will receive $25 off February’s membership fees!

“11.5″ 20 Minute AMRAP:

5 Power Cleans 145/100#

10 Toes to Bar

15 Wallball 20/14#

 

By |January 17th, 2015|Uncategorized|0 Comments|

It’s Deja Vu All Over Again!

We’re testing a couple workouts that you have seen recently to find out what types of improvements we’ve made.  For the main gym, we did this WOD a month ago.  If you did it scaled, test to see if you can perform it a little faster with the same weight, or challenge yourself by […]

By |January 16th, 2015|Uncategorized|0 Comments|