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|

Grace

Parents, sorry – no CF Kids Saturday morning.

WOD for Saturday November 22:

20 Minutes working to a heavy triple Clean & Jerk

“Grace”

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!

Announcements:

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|

Saturday

Parents-
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
50 HSPU
100 DU
50 BJ
100 DU
50 Pull Ups
100 DU
50 2TB
100 DU

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

Friday!

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|