21 January 2014

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INCLEMENT WEATHER POLICY AND EVENING CLASS UPDATE:  Just a reminder that we follow OPM’s snow and dismissal status to determine whether classes are cancelled tomorrow.  Since the Federal Government is closed and the storm is starting blow in, we have decided to cancel all evening classes at both locations tonight.  If you are in Group Foundations or were planning to start foundations tonight at CrossFit Kingstowne, please come in on Thursday at 7:30 and we will get you started and/or caught up.  Please be safe out there.

GYMNASTICS/SKILL:

Pistols

 

WOD: “High Five”

AMRAP: 5 Minutes

  • 5 KB SDHP (53/35)
  • 5 Pull Ups

AMRAP:  5 Minutes

  • 5 Air Squats
  • 5 Push Ups

AMRAP:  5 Minutes

  • 5 Bent-Over-Row (95/65)
  • 5 Box Jumps (24/20)

REST 1 MIN BETWEEN EACH AMRAP

 

CORE: 

50 DB Standing Crunches