carrie

28 April 2018

NEW SPRING/SUMMER SATURDAY SCHEDULE: During the spring and summer months we will be modifying our Saturday schedule.  Effective 1 May 2018 we will no longer offer an 11:30 a.m. CrossFit class but will be offering an hour of open gym… Read more »

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27 April 2018

SKILL:  Inversions  Spend 10 Minutes Getting Upside Down ** Focus on Hand and Body Position  Advanced/Rx:  Work on HS Walks Accumulate 50m of Handstand Walking in 10m Shuttle  Scaled:  5 Sets of 30-50 Shoulder/Elbow Taps Against Wall   WOD:  2… Read more »

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26 April 2018

  STRENGTH:  E2MOM: 10 Minutes 1 Deadlift  + 20 Second Handstand Hold (Climbing) A: Free standing HS Hold   WOD:  “DT” 5 RFT: 12 Deadlift 9 Hang Clean 6 STO (Rx: 155/105; S: 135/95; S2: 115/80; S3: 95/65) ** Scale… Read more »

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Upcoming Competitions

Many of you have expressed interest in starting to compete at the local level.  Below is a list of upcoming CrossFit competitions in the DMV area.  I have included both individual and team competitions.  Most of these events offer both an… Read more »

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25 April 2018

BODY BUILDING DAY Wednesday’s work during this cycle will include more of a “body building” focus utilizing more traditional strength-building exercises designed to improve our overall work capacity.  It also has the added benefit of aiding in recovery, improving muscle… Read more »

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24 April 2018

SKILL:   Toes 2 Bar Skill Work and Kipping Practice (S:  KTE)   WOD:  8 RFT: (A:  10 Rounds; S: 8 Rounds) 21 Double Unders (S: 42 Singles) 7 Ring Dips (S: 7 Push Ups) 7 TTB (S: KTE; S2:… Read more »

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23 April 2018

STRENGTH:  E2MOM:  10 Minutes (5 Rounds) 3 Squat Snatch Triples @ 80% ** Warm up to 70-80% first 5 Minutes   WOD:  Minutes 0-3: 500m Row (A: 30/20 Calories on Assault Bike) Minutes 3-8: 30 Clusters (A:  135/95; Rx: 115/80;… Read more »

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22 April 2018

SUNDAY SCHEDULE:  SPINFIT:  10:00 a.m. to 11:00 a.m. (* Only 3 Spots left – Sign Up Online) GROUP FOUNDATIONS:  10:00 a.m. to 11:00 a.m. OPEN GYM:  10:00 a.m. to 12:00 p.m. FREE INTRO CLASS:  12:00 p.m. to 1:00 p.m.  … Read more »

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21 April 2018

SATURDAY SCHEDULE:  YOGA:  8:00 a.m. to 9:00 a.m. CF UNLOADED WOD: 8:00 a.m. to 9:00 a.m. WARRIOR WOD:  9:00 a.m. to 10:30 a.m. CFK WOD:  10:30 a.m. and 11:30 a.m. FREE INTRO CLASS:  12:30 p.m. to 1:30 p.m.   SPRING… Read more »

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20 April 2018

SPRING 6-WEEK FIT CAMP COURSE KICKS OFF 16 APRIL:  Cycle 003 of our 6-Week Fit Camp kicks off on Monday, 16 April and runs through 25 May.  This cycle we will once again offer our early morning Co-Ed camp on… Read more »

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