14 January 2017

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Martin Luther King Holiday Schedule:

Please note that we will be operating a limited schedule on Monday, 16 January for the MLK Holiday.  All regular classes will be cancelled and we will run Open Gym hours from 3 p.m. to 6 p.m. on Monday.

 

Masters Competition at CF Lorton Tomorrow:

Tomorrow we have two teams competing at CF Lorton in their Masters Competition.  Coach Connie and Cris A. will be competing in the 35-39 age group and Ruben and Ray will be competing in the 40-44 age category.  If you are free tomorrow, swing by CF Lorton and cheer them on!  I know they will appreciate the support.  Their heat times are listed below:

WOD 1 (9:40 a.m.), WOD 2 (12:14 p.m.), and WOD 3 (2:27 p.m.) (Team:  The Kettlebells – Connie/Cris)

WOD 1 (10:30 a.m.); WOD 2 (1:12 p.m.), and WOD 3 (3:12 p.m.) (Team: Kingstowne Huevos – Ray/Ruben)

 

SATURDAY SCHEDULE: 

Yoga Recovery:  8:00 a.m. and 9:05 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.

 

WARRIOR WOD:  

A.  AMRAP:  11 Minutes

14 Pistols/15 Squat Cleans (115/80)

30 DUs/13 Squat Cleans (135/95)

14 Pistols/11 Squat Cleans (155/105)

30 DUs/9 Squat Cleans (185/115)

14 Pistols/7 Squat Cleans (205/125)

30 DUs/5 Squat Cleans (225/145)

14 Pistols/Max Squat Cleans (255/155

 

B.  For Time

21-18-15-12-9-6-3

DB Burpee Box Step Ups (45/25)

Power Snatch (75/55)

C2B Pull Ups

 

CFK WOD: 

A.  Front Squats

5/5/5/4 @ 70/75/80/85%

 

B.  Partner WOD

For Time:

16-12-8

Manmakers (35/20)

8-6-4

Rope Climbs (S:  Rope Walks)

 

** Partners split work as needed.

R1: 16 Manmakers; 8 Rope Climbs

R2: 12 Manmakers; 6 Rope Climbs

R3: 8 Manmakers; 4 Rope Climbs

1 Man Maker = Push Up + Row (R) + Push Up + Row (L) + Squat Clean + Thruster