Come say goodbye


On Friday night our very own Jenn Voss and her band The Stormin Norman band will be playing at Brittaney’s in Woodbridge.  Hopefully, everyone can make it out as we will be bidding a farewell to Coach Lauren McGowan and the entire Fernandez family.  As you know, both have been a huge part of CrossFit Woodbridge for a very long time.  Please come out to Brittaney’s in Woodbridge for a drink, some good music and I’m sure a fair share of tears.

This Saturday the Clinic will be Box Squats taught and coached by Jason Crawford.  Register below



“Fight Gone Bad”

5 Stations, 3 rounds, one minute each station.  Rotate after one minute to the next station with no rest.  Rest one minute between rounds

  • Wall-ball, 20 pound ball, 10 ft target (Reps)
  • Sumo deadlift high-pull, 75 pounds (Reps)
  • Box Jump, 20″ box (Reps)
  • Push-press, 75 pounds (Reps)
  • Row (Calories)





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