carrie

  “ THE 9’s” ONE BAR PER ATHLETE FOR TIME 100 AIR SQTS 30 SDHP   (95/65) 30 STRICT PRESS  (95/65)  15  OHS   (95/65)  30 PUSH PRESS    (115/75)  30 MBC     (20/14)  15 PUSH JERK     (135/95) 15 FR SQTS    (135/95)  30 DEAD… Read more »

  CLASSES AT 4 PM and 5 PM ONLY TODAY! CFHQ WOD   121024 21-18-15-12-9-6-3 SDHP   (RX: 95/65;  SC: 75/55) LATERAL JUMPS   (24”/20”)  SKILL: PICK ONE 40 TTB 5 BAR UPS 10 WEIGHTED PULL UPS

  The Box Will Be Closed for Turkey Day! However… CC, our resident Tae Bo Instructor, has invited you all to her 9 – 10:15 a.m. Taebo class at the Fitness First located off of Van Dorn in Alexandria.  A… Read more »

        STRENGTH:  WEIGHTED DIPS   5-5-3-3-3-1-1-1-1    MATADOR STATIONS ONLY ( WEIGHT BELTS OR BANDS FOR PLATES)  SCALED:  WEIGHTED BOX DIPS OR BW BOX DIPS  THEN…       10 ROUNDS FOR TIME:  3 THRUSTERS   (A: … Read more »

  WOD:  2 RD’s       4 WALL CLIMBS       12 SQ SNATCH              AD 115/85  RX 95/65  SC 75/55       30 DU’s     Sc: 90 SINGLES         5 BURPEES EMOTM   SKILL: PICK ONE                 5   BAR TUCKS                 25  CTB… Read more »

Clean Workshop #2 20-30 Minutes Technique Work…   Then… 15 Cleans (power or squat) (115/75) 45 Situps 15 Cleans (135/95) 45 Situps 15 Cleans (155/105)    

  HLCLV: SNATCH WORK 3 X 5 SNATCH PULLS @ 50-60% 1 RM DEADLIFT         3 X 5 SQ SNATCH @ 65-70%  1 RM THEN… SNATCH COMPLEX @ 85% OF 1 RM 7 SETS  3 PULLS 2 POWER 1 FULL SQ… Read more »

  WARRIOR:  PARTNER WOD  FOR TIME  300 DU’s  40 TIRE FLIPS   (750/500/350)  100 HAMMER SWINGS  40 WEIGHTED PULL UPS   (25/15)   1 MILE DB FARMERS CARRY   45/25  ( 1 SET PER TEAM )  WOD:    4 ROUNDS FOR TIME:   21… Read more »

  AMRAP:  15 Minutes  10 WALL BALLS   (20/14) 20 DOUBLE UNDERS     (S: 60 SINGLES)   SKILL WORK:  PICK ONE 5 SKIN THE CAT (SCALE: TUCKS) 25 RING PUSH UPS (SCALE:  ON THE KNEES)

LURONG WOD # 2 REPEAT “CHRISTINE”  3 ROUNDS FOR TIME:   ROW 500 M  12 BW DEAD LIFT  21 BOX JUMP    (24”/20”) SCALED: 12 ½ BW DEAD LIFT 21 BOX JUMPS   (20”/16”)