4 October 2014

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Team SuperFit DC:    Tomorrow Ruben, Dan, Coach Cedric and James will all be competing in Team SuperFit DC at Trident CrossFit in Alexandria (located across the street from Potomac Yards).   I know they would love to have some support from their CFL/CFK family, so if you have time tomorrow, please come on by to cheer them on.  This is also James’ first CrossFit competition and it would be awesome to have a huge cheering section for him!   We will have a CFK/CFL tent set up outside the venue.  Below are their heat times for each of the WODs.

WOD 1:

  • Ruby/Dan:  9:54 a.m.
  • Cedric/James:  10:21 a.m.

WOD 2:  

  • Ruby/Dan:  12:48 p.m.
  • Cedric/James:  1:23 p.m.

WOD 3:  

  • Ruby/Dan:  3:30 p.m.
  • Cedric/James:  4:00 p.m.

 

SATURDAY FREE INTRO CLASS SCHEDULE: 

CrossFit Liberation:  12:00 p.m.

CrossFit Kingstowne:  11:30 a.m.

 

WARRIOR (0900 @ CFK Only): 

AMRAP:  20 Minutes

  • 3 Snatch (135/95)
  • 6 TTB
  • 9 Box Jumps (30/24″)
  • 6 Snatch
  • 9 TTB
  • 12 Box Jumps
  • 9 Snatch
  • 12 TTB
  • 15 Box Jumps
  • Etc…(Increasing each movement by 3 reps each round).

 

Post WOD Extra:

Max Hex Bar Deadlift Hold (315/205)

 

 

WOD (0930 @ CFL; 1030 @ CFK): 

Partner WOD (Time Cap:  30 Minutes)

4 Rounds for Time:

  • 60 Wall Balls
  • 40 Burpees
  • 20 Calorie Row

Only 1 team member moving at a time.

This was a fun little partner WOD that Ruben and I did down in Miami over our vacation and thought we would share the fun!  

 

CORE:

30 Pendulums