CrossFit Woodbridge is proud to announce that we will be hosting a CrossFit Powerlifting Training Course on May 3-4, 2014. This 2-Day course will teach participants the 3 basic barbell movements, the deadlift, squat, and bench press, and the Conjugate Method, the strength-building method used by Westside Barbell. The CFW Strong Side Powerlifting Program is based on the Westside Barbell Conjugate System. Participants will learn many variations of the main lifts and many of the accessory lifts. This course will be instructed by world class trainer Shane Sweatt and his wife Laura Phelps-Sweatt, holder of multiple Powerlifting World Records. This is a very unique training opportunity for the DC Metro area. Athletes and coaches from all around the area will be taking advantage of this course so get registered quickly. There are only 50 slot available. You can click the following link to get registered: https://www.regonline.com/builder/site/Default.aspx?EventID=1463844
An announcement for the CFW Games: There will be make-up sessions available if you can’t make each Friday Night competition. As long as you can complete the workout withing the week, your score will be valid.
TODAY: THURS, JAN 30, 2014
EACH MOVEMENT, AMRAP IN 1 MINUTE
KETTLEBELL SWINGS 70#/53#
UP&OVER LATERAL BOX JUMPS 24″/20″
GOBLET SQUATS 70#/53#
REST 1 MINUTE
*Accumulate all reps for each round. Your score is the lowest number of reps of the 3 rounds.