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When your coaches teach skills before the WOD or on Sundays there is a common theme to a lot of deficiencies we’re trying to get you better at.  It usually has a lot to do with the moves that have a large amount of coordination and a need for connectivity.  The moves include but are not limited to; Toes to bar, knees to elbows, muscle ups, handstands and handstand walks and push-ups.  This is CrossFit in essence.  Keeping your mid-line connected with everything else to make your body move as one.  More than likely, if you’re feet are doing their own thing and aren’t in sync with your hips then something is going to go wrong and you’ll be “off” on a kip or a complete movement.  Think about the toes to bar and how hard it is to do and how much goes into staying connected to make an efficient kip..


A.  15 minutes to establish a 1Rm Snatch

B.  6 Minutes max distance Row

C.  50 Burpees for time


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Congratulations to each of our Capital Affiliate League Teams that competed this weekend.  Keep up the hard work.  Also, thank you to everyone who came out to support our community at CFW, I know the athletes appreciated it.  We will be hosting next Saturday as well so make plans to be at CFW at 1pm.

Today: 7/26/14

10: Skill Rope Climbs

3 rounds

Sprint 100m

2 Rope Climbs


100 Double Under Buy-In



Power Cleans

Toes to Bar


3 Rope Climb Buy Out

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Weightlifting Seminar


Here it is, the next Olympic Weightlifting Seminar begins in a few weeks.  Below you will find a description of Levels 1 and 2 as provided from the course director.  If you have questions please ask Dan or send an email to and get in these classes.
TECHNIQUE TECHNIQUE TECHNIQUE!!!  Our Olympic Lifting Level one seminar is now open!!  What you can expect is to UNLEARN some of the bad habits you’ve developed in the past.  There are many small intricacies that are involved in making a good snatch or clean and jerk better and we’re going to bring these out to make sure you’re doing the right thing.  This 7 week course will focus on weight, you will lift weight and get stronger.  What this course will bring is an intensive look at your technique and bettering it so you can attack those heavier weights in the future.  If you want to move better, learn the right ways to develop strength and make yourself better then this course comes highly recommended!!
Level I is $95 for Gold members and $110 for non-gold members
Level II:  Level II OLY lifting is going to be offered to 10 lifters that have completed the level I Olympic Lifting course.  We have your technique dialed in.  We can take that technique and start moving towards heavier weights and more developed and intricate programming.  This course will be on Monday, Weds and Friday at 6pm.  E-mail, phone and video correspondence with coach will be available for these level II athletes as well.
Level II is $135

Today: 7/25/14

Teams of 2

Run 400m together

“Isabel” – 30 Snatches (135/95)

Run 400m together

“Cindy” x 10 rounds (partners must alternate rounds)

Run 400m together

“Grace” – 30 Clean and Jerks (135/95)

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How do you compare??


As many of you know the 2014 Reebok CrossFit began on Wednesday and there was a legit 1RM Overhead Squat event that evening.  Take a look at the weights these elite athletes put up and compare yourself…anyone stack up?

CrossFit Games Leaderboard

*Also, be on the lookout for details about our next Olympic Lifting Seminar coming up in a few weeks

Today: 07/23/14

Push Press – 5×5 (as heavy as possible)


In honor of the CrossFit Games

2011 Open Workout 3

AMRAP in 5 mins

Squat Clean + Jerk (or thruster) (165/110)


Tricep Accessory Work

3 Rounds (perform rounds with perfect form and push ups immediately following DB roll back extensions)

20 Dumbbell Roll Back Extensions

15 Push Ups

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This Saturday at 1 pm CFW will host a Capital Affiliate League regular season competition.  Two of our Open division teams will be featured along with 4 other teams from around the NOVA region.  We would love to have a large crowd of support for our teams.  Come out early to cheer and bring your beverage of choice to celebrate their amazing strength and skill.  See you there!

Today: 7/24/2014

Back Squats

12 sets of 2 @ 80% of your 1RM

*Focus on speed from the bottom to top position

**30-45 sec rest between sets


AMRAP in 10 mins

Shuttle Run

5 Burpees

10 KB Swings (70/53)

-then- (after recovering)

Prone banded hamstring curls x 100

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Food Drop Box


In case you have not seen the post on our Facebook Community page or seen the box in the gym, Jennifer Voss has a food collection box in the CFW merchandise area in an effort to collect non perishable goods for the local food pantry.  They a specifically requesting rice, canned fruit and pasta sauce.  If you can help out this cause please make your donations before tomorrow evening as she will be delivering the box after that.  Contact Jennifer Voss if you have any further questions.

Today: 07/23/14

For Time: Down the Ladder then back up (only box jump 1 time)

40 Pull Ups

40 Push Ups

40 Sit Ups

40 Wall Balls

40 Box Jump


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CrossFit Games Coverage


The 2014 Reebok CrossFit Games start this week and I know a lot of you are going to be watching.  In years past we have had to watch solely online or wait for weeks for it to air on ESPN at random times…not this year…follow the link below to see the schedule for ESPN to air the highlights of the competition on the same day that it happens.

How to watch the CrossFit Games

Today: 07/22/2014

Strict Press 3 Rep Max


2 sets of 3 @ 95% of Max


EMOM for 10 mins

20 Double Unders (scale = bar hop)

6 Power Snatch (85/60)

-then- (after resting approx. 3 mins)

100 Banded Tricep push downs


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Accessary Movements


Whether or not we want to admit it, we all have muscular weaknesses that limit our ability to accomplish our goals.  Some of the muscle weaknesses that are highly prevalent within the community are hamstrings, spinal erectors and triceps.  By strengthening our weaknesses with regards to specific muscle groups we will become more capable when we return to using our favorite core to extremity movement.  So this week we will be including accessory movements in our programming for everyone to enjoy.  In the future if you are aware of a major weakness that you have please ask a coach for assistance in identifying/clarifying your weaknesses and finding an accessory movement to make your weakness a strength.

Today: 7/20/2014

Overhead Squats – 2RM


15-12-9 for Time

Deficit Handstand Push Ups (45# plates + abmat or 25# plates and floor)

Deadlift (275/185)


100 Banded Good Mornings (working glut and spinal erector weakness)

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Like I spoke about the other day.  The reason why the overhead squat is so frustrating to a lot of people is because of flexibility, or lack there of.  It’s not strength, it’s flexibility.  It’s not you, it’s me.  That is the same theme as the toes to bar or the knees to elbow movements.  It’s not strength at all, it’s that you can’t dance.  If you don’t have any rhythm then you’re screwed from the gate.  The TTB or KTE is all about rhythm.  The head and feet need to act independently but together at the same time.  It’s all in the hips, they direct everything else where to go and what to do.  Lets get on the dance floor and embarrass ourselves a little bit so we can get over the stage fright and move on with our lives.


10am skill:

KIPPING toes to bar or knees to elbow

Then 6 rounds or:


6SDHP (95,65)



AMRAP in 20

10 TTP

25 walking lunge steps

10 burpees

25 walking lunge steps

10 ring dips

25 walking lunge steps

10 burpees

25 walking lunge steps


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Are you in the zone right now, bro?


We’ve all been there before or thought we were at least.  When you’re in that “zone” where no one can tough you or cause you to miss.  It’s the point at where you’re so focused on the task at hand that you can’t be disturbed or pushed off course by anyone or anything.  Michael Jordan used to claim being in the zone during championship games where the hoop looked double it’s size and he couldn’t miss.  Baseballers claim the ball is larger than life and can’t be missed.  Tiger Woods says that the whole looks as big as a basketball hoop and all he needs to do is hit the ball and it goes in.  I don’t know if I’ve ever felt this way but I know that good things in sport lead to more good things.  Evidently, the New York Times has some good articles on this subject.  I heard the first of it on Elliot in the morning coming back from the glorious 6am class the other day.  Check it out

Things you can say while in the zone:

“Don’t bother me bro I’m totally crushing this blog post”

“Get out of my face man, I’m all up in world of Warcraft”

“I can’t right now, I’m completely demolishing my mid term”

“Dude, no.  I’m about to embarrass this WOD right now, maybe later”

“Are you serious? don’t you see me currently owning this massage?!”

“Get away from me, now”


Fastest to three hundred (300) wall balls

Teams of three:

2 people are on the deadlift bar, 1 person is wall balling

The bar should be loaded up with the average of two of the athletes in the group plus 100.  For example:  Brian’s deadlift is 500, Mike’s is 450 so, add both of them together and divide by two, add 100# and ergo, the bar should be loaded with…575.

*Before partner 3 can start on wall balls the deadlifters must do 5 deadlifts and then hold the UP position.  Then wall balls can start.

**It’s a race to 300 wall balls

***EMOM the whole team does 5 burpees each.



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