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I’m glad everyone who made it to the Christmas Party Saturday had a great time.  Thanks again to Arthur and wise WineStyles and Giogios Crew and thank you to our own Tiffany for making that AMAZING  cake!!  Check out facebook for pics of that thing!!  Loved it!!


Back Squat

5x5x5x5x5 at 75% of 1Rm

12 min AMRAP:

10 Ring Push Ups

10 thrusters (95,65)

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10am skills:

Double unders



50, 40, 30, 20 and 10

Double Unders and Sit-ups

rest 1 minutes

Max Clean in 8 Minutes



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Saturday is here !!


Today class is at 9:30am.  If you would like to bring a friend or a family member to workout with you they are more than welcome!  Love to have them.  We have a 30 minute AMRAP ahead of us but we can stay and hang out as long as we’d like.

For our Holiday party Giorgios will host a wine tasting for us at 8pm.  Dinner will be after the wine tasting around 9.  Remember to make things easier cash is the best for paying bills.  Guys, please please designate a driver for this evening.  I can’t handle anyone getting hurt on a night like this!!

Woodbridge Cab companies:

703-491-222 or 703-494-7007 or 703-996-3450

See you there!!


Partners of two

30:00 AMRAP:
40 Front Squats (95,65)
50 Pullups
60 Pushups
70 KB Swings (53, 35)
800m Run

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Christmas Schedule


The following days we will have a limited schedule for the holidays.

December 24th:  10 and 11am only

Christmas:  Closed

December 26th:  10 and 11am only

December 31st 9:30, 3:30, 4:30 and 5:30pm.

January 1st: 10 and 11am.

For all of these day I know that family is in town so we are more than happy to have them come and workout with you!


15 minutes for a 1RM Power Snatch

15 minutes for 4×3 of Snatch Pulls

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4 Rounds

30 Double Unders

10 Burpees



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Don’t forget


Don’t forget the holiday party is this Saturday at 8pm!!

Saturday we will have a 9:30 class until complete.  Feel free to bring your friends and family to workout with you!!


Jerk 1Rm (from rack)

4 Rounds

Run 200

15 KB Swings

15 Toes to bar


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15 Minutes for Front Squat 1RM

15 Minutes for 3×5 straight leg deadlift


10 Minute AMRAP

12 SDHP (95, 65)

12 Box Jumps

12 HRPUs



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Saturday plan


Congrats to Mrs Allie D as she gave birth today to a baby girl!!  Congrats girl.  Hope to see you back here soon.

Saturday is our Annual holiday party so I’d like to do something special for the morning class.  If you’re coming on not I’d still like to get everyone together to have a good, fun WOD before the evenings events.  So, we’re going with one class at 9:30am.  We’ll have a good WOD planned for that day and finish up the day with our holiday party at Giorgios.  If you’d like to bring some beer (Jared) you’re more than welcome, we can hang out and kick it post workout.  Bring your friends or family  if you’d like to show them CFW or workout with them.  It should be a great time and good weather!!



21, 15 and 9

Cleans (135, 95)

Ring Dips

RX’d is a Power clean.  Advanced athletes try this WOD with a squat clean

*newer athletes should clean the bar from the hang and scale the weight as well as scale the ring dips to a static platform.  i.e box dips etc


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Holiday Party


Hey got some info from the head of cuisine at WineStyles and Giorgios, Arthur Lampros. The last few times we’ve had the holiday party at this fine establishment we have had a three course dinner.  This time will be a little different.  He and his team are going to put out an amazing spread of food out for us buffet style for us.  Before dinner we will have our complimentary wine tasting in Winestyles and venture over for dinner afterward.  Cost for dinner will be $30 per person to include dinner, soft drinks and tip.  His only request is to try and have cash for the bill as cards will make it much harder for everyone to check out and be on their way.  Can’t wait to see everyone there!!

Who’s ready for Saturday?  Maybe we should have a special WOD or something??!!!……


Skill:  Olympic Lifts (mostly the hips and the early arm pull)


4 Rounds

Run 1 lap

10 Front Squats (155, 105)

12 Box Jumps

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A little more about the nutrition challenge in January.  If you’re wondering what’s it’s about it’s more about education than staying 100%, I want to kill someone strict.  The two hour seminar may be the most valuable thing you attend this quarter.  It’s two hours on the power of food, what it does and does NOT do for us.

Also, YOU DO NOT NEED A PARTNER.  If you want to do this and don’t have a partner there are three options.  1.  Comment or facebook and invite someone who may want to join you.  2.  Ask me to set you up with a nutritional partner (because others are going solo as well).  3 go solo.  Partners are there for accountability, fun and idea sharing but, you don’t need one.  DO IT!!



Partner WOD

3000m row (switch often as you like)

Rest 5 minutes

20 minute running clock. Move right into the next AMRAP…

AMRAP 4 Minutes (alt partners every time the bar hits the ground)

Thrusters (135,95)


AMRAP 7 Minutes Break it up anyway you want (one person working at a time)

10 Pull-ups

20 Push-ups

30 Squats


AMRAP 9 Minutes (relay style, *one goes all the way through and tags next)

5 Deadlifts (225,155)

7 Burpees

15 KB Swings

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Front Squat 3RM


3 rounds for time


10 Power Snatch (115, 75)

10 Wall Balls

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