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Some administrative notes.


It has been a great week of fitness for all of you this week.  Safe travels to all of you who are going out of town for the holiday and don’t eat too much candy.  A few administrative notes for everyone this evening.

1.  We have had some issues with children horsing around during CrossFit classes and creating an unsafe environment for both athlete and child.  If you choose to bring your children, which we are ok with, please keep an eye on them and ensure they are out of the way of class.  Coordinating your workout with CrossFit Kids class is a great way to keep them entertained.  See Coach Evy for more information.

2.  After weeks of observation time and speaking with many of you we understand that your schedules change, therefore we will be returning to our previous mid morning schedule as of Monday, April 21st.  Class will now be at 9:30am instead of 9 and 10 am.  We hope this creates a more exciting WOD environment for everyone while bringing our community closer.

3.  Some key dates to remember:

May 3-4:  We will be hosting the CrossFit Powerlifting Seminar

May 10th: CrossFit Woodbridge Games

May 11th:  Mother’s Day WOD with your Mom Day at CFW

May 23-25: Mid Atlantic Regionals

Today: 4/19/2014

Teams of 3

Isabel 1.5 (45 Snatches) (135/95)

*1 Athlete works while 2 athletes execute bar hang


Karen 1.5 (225 Wall Balls) (20/14)

*1 Athlete works while the other 2 athletes must hold the front plank position

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CFW @ Regionals 2014


It’s official!  We are going to the 2014 Mid-Atlantic Regionals.  Congratulations to all of the athletes who participated in the CrossFit Games Open, each and every one of you contributed to the teams success.  We are so proud of the 6 athletes who will represent our community on May 23-25th but we are also proud of everyone who pushed past their limits and made the team better.  Also, a special thank you to everyone who came out to support the team and those of you who helped judge the athletes.  We want to have a big turn out at regionals so get your tickets here. Mid-Atlantic Regional Tickets

Today: 4/18/2014


Push Press (95/65)

Sumo DL High-Pull (95/65)

Buy-Out – 100 ABMAT Sit Ups

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Just for Fun


So nothing too deep or meaningful tonight but a little fun.  I came across this quiz and found it entertaining.  Take the test and see which CrossFit movement you get.  I got clean and jerk…I think fitting. -Nick

After you get your movement, comment on which one you received and if you agree.

Which CrossFit movement are you??

Speaking of fun, we will be open for classes on Easter Sunday.  For those of you who can make it out we might have a special treat or two for you.  Holidays can be fun no matter who you are!

Today: 04/17/2014

AMRAP in 15 mins

Run to the Track (not around it)

20 KB Swings (53/35)

15 Box Step Ups (24/20)

10 Push Ups



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Sleep is important!



We know we have a hard working community both in and out of the gym.  We also know that many of you may be sacrificing sleep to ensure other aspects of your life receive much needed attention.  With that in mind I found an article from Catalyst Athletics that highlights some facts about sleep cycles, sleep stages, and how you might want to plan out your sleep in the future.  Check out the article and comment on how you make time for sleep while balancing everything else.  Understanding Sleep for Optimal Recovery & Productivity

Today: 04/16/2014

1RM Clean and Jerk


For Time:

100 Double Under Buy-In

15 Power Cleans (185/125)

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CFW Games Open Final Scores



Once again I want to congratulate all of our CFW Games competitors on a job well down throughout the open season.  We are looking forward to the regional competition on May 3.  Keep an eye out for the regionals WODs to come out from CrossFit HQ, soon after I will send out some teasers for the WODs.  Below are the final placings.

Men’s RX: Tristan, Dan, Jared, Paul, Jon & Jeff (tie), Mike

Men’s Open: Jim, Robbie, Jose, Lewis, Ray & Josh (tie), Sam

Men’s Scaled: Craig, Rick, Leon, Paul

Women’s Open: Liann, Jen R, Alyssa, Jen F, Cory, Erica, Sara, Dre, Bonnie

Women’s Scaled: Donna, Rae, Elysia, J.V., Candace, Ali, Suzanne, Kelli, Marti, Lilli

Little Kids: Westin, Abi, Molly

Big Kids: Leah, Matt, Anna, Chad, Lauren

Today: 4/15/14

AMRAP in 8 mins

5 Front Squats (135/95)

7 Burpees over Bar

9 Deadlifts (135/95)

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Coach Wendy



Today is a sad day for CFW, today we say goodbye to Coach Wendy.  Wendy has accepted a position as Assistant Director of a strength and conditioning facility in Leesburg, Va.  You can check out the website here Performance Edge.  In just a short time at CFW Wendy has made a huge impact on both the staff and athletes with her strength, knowledge, beauty, and desire to help people become better.  Wendy, thank you for your hard work and dedication to the CFW community.  Best of luck as you move forward in your career.


1 RM Snatch



Pull Ups

Handstand Push Ups

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Technique over strength



Technique over strength goes so deep into so many things here at CFW.  The rope climb being one of them.  I can probably get every single person on the rope and on their way up the rope in some capacity.  This IS matter of technique.  It does have a lot to do with strength but not as much as you think.  LEGS and a little coordination is going to be the determining factor between getting up this bad boy and not.  I’m going to teach you the ways of the rope climbing world tomorrow.  Come in and get it done.



Skill: Rope climbs


For time:

8 Rope climbs

12 Thrusters (115, 75)

6 Rope Climbs

10 Thrusters

4 Rope Climbs

8 Thrusters

2 Rope Climbs

6 Thrusters

12 Burpees

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Suns out Gunz out



Don’t forget about our rowing clinic at 10 and 11am Saturday morning.

Also, lots of good happenings on our Facebook page We have some great powerlifters crushing it in the Strong Side with Nick and a fine fellow that was just inducted into the muscle-up club.  Check em out!!


Teams of two:

4 Lap buy in (together)

*1 work at a time

5 rounds as a team:

10 Hang Squat Cleans (185, 125)

30 Burpees

4 Lap by out (together)


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Who inspires who?




Following on with the post about the kids division being the best division to watch in this years CFW open, how motivated are the parents of CFW to keep themselves in a healthy lifestyle?  What was it that got you back in the gym or into the gym for the first time?  Was it the kids?  Now that you do have the kids and you in the gym what is the best part about that?


5 Rounds not for time

Row 500

Max reps bench press (body weight)

*whatever it takes to get max reps on the bench.  Rest as much as needed between row and rounds


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DSC_0040Bring on the spring weather.  Bring out those tank tops and cut off jean shorts!! Right?  Nothing makes me happier than to have nice weather upon us again.  Having the doors open and the music going..such a great thing.  We have some things to look forward to this spring.

First, our Rowing clinic this Saturday

April 27th is the start of our Olympic Lifting Seminar.  Still some spots open for this so get registered if you’re interested.

We have our CFW Games coming up on May 10th.  A one day competition event celebrating our open competitors.

May are the Mid Atlantic Regionals competition where CFW will take on the best in the region to advance to the CrossFit Games

In late May or early June we are going to put on the “Strong Side Open”  This will be a strength focused competition style day focusing on the power lifts and Olympic lifts.  All competitors will be ranked as per the Sinclair formula

Lots of cool things happening at CFW for you to get involved in.


AMRAP in 20

Run 1 lap

5 Muscle-ups

15 Wall Balls



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