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*Let’s Go See The Best Of Our Gym’s Athletes Compete… The Prison Yard Games at CrossFit Reston   For Time: Run 400m 50 KB Swings 40 Sit-Ups 30 Lunges  

“Stratego”   2-Athlete Teams…   For Time:   1 Ruck Per Team: Complete 3 Total Miles Of Ruck-Sack Movement (45/25) *Your Team May Opt For 1 Mile’s, 800m’s Or 400m’s, Up To You.   Advanced:   1 Bar Per Team:… Read more »

For Time:   Row 1250m   –Then–   10 Rounds Of:   10 Push-Ups 10 Knees-To-Elbows (No Kip)   Teens WOD:   Front Squat 5×5   10 Rounds Of:   10 Slam Balls 5 Burpees  

“Front Squat Medley”   3 Rounds, Each For Max Reps:   1st Round: 185/135 2nd Round: 135/95 3rd Round: 95/65 (There is no set break time between rounds) (Remember Kerri? Becky? Lauren?)   Core: 50 Pendulums        … Read more »

For Time: 100m Sprint 10 STRICT Should Press 100m Sprint 9 SSP 100m Sprint 8 SSP 100m Sprint 7 SSP 100… 6…   *Continue to the last set of 1 SSP   *SSP means: “Nothing going on downstairs”, you need… Read more »

AMRAP In 12 Mins Of:   3 KB Swing (52/35) 3 Pull-Up (DH Or Kip) 3 Box Jump (30/24) 4 KB Swings 4 Pull-Ups 4 Box Jumps 5 KB Swings 5 Pull-Ups 5 Box Jumps 6 KB Swings 6 Pull-Ups… Read more »

*HLCLV 2-4 pm I Will Have A WOD Available, Or You Can Work Technique In Open Gym   *Teens Friendly WOD Today…Come WOD With The Family.   *No 0930 Warrior Program (Actually…It Was FGB6)   3 Round Tabata…20 Sec On,… Read more »

“FGB6”   On A Continuously Running Clock, Perform 1 Min, For Max Reps, Of Each Of The Following Exercises:   Wall Ball (20/14) SDHP (75/55) Box Jump (20″) Push-Press (75/55) Row For Calories -Rest 1 Min-   *Repeat For Two… Read more »

REST DAY (The Gym Is Closed)   *Prepare For FGB6 On Saturday From 12-4pm. ALL Members Are Welcome To Participate…And Bring Your Friends And Family.    

For Time:   1.5 Mile Run (To the Light and Back, Then To The White Fence and Back)   Recovery Tools Class   Advanced: 25 Mins After The “3,2,1…Go”:   Kipping Pull-Up Contest: You Get 1 Round Only… (Grab The… Read more »