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)
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.
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
DB Burpee Box Step Ups (45/25)
Power Snatch (75/55)
C2B Pull Ups
A. Front Squats
5/5/5/4 @ 70/75/80/85%
B. Partner WOD
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