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!!
5x5x5x5x5 at 75% of 1Rm
12 min AMRAP:
10 Ring Push Ups
10 thrusters (95,65)
50, 40, 30, 20 and 10
Double Unders and Sit-ups
rest 1 minutes
Max Clean in 8 Minutes
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
40 Front Squats (95,65)
70 KB Swings (53, 35)
The following days we will have a limited schedule for the holidays.
December 24th: 10 and 11am only
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
30 Double Unders
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)
15 KB Swings
15 Toes to bar
15 Minutes for Front Squat 1RM
15 Minutes for 3×5 straight leg deadlift
10 Minute AMRAP
12 SDHP (95, 65)
12 Box Jumps
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)
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
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)
Run 1 lap
10 Front Squats (155, 105)
12 Box Jumps
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!!
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)
AMRAP 7 Minutes Break it up anyway you want (one person working at a time)
AMRAP 9 Minutes (relay style, *one goes all the way through and tags next)
5 Deadlifts (225,155)
15 KB Swings
Front Squat 3RM
3 rounds for time
10 Power Snatch (115, 75)
10 Wall Balls