Blog Archives

Sunday – 7/24/2016: Open Gym

DSC_1651

Sunday – 7/24/2016

Open Gym: 10:00AM – 12:00PM

Come in and do a WOD you missed with friends, or work on a weakness with a coach!

Posted in | Leave a comment

Saturday – 7/23/2016: Partner WOD!

DSC_1603

Saturday – 2/23/2016

Partner WOD
For Time:

800m Run
15 Ground-To-Overhead 135/95#
45 Box Jumps
30 Toes-To-Bar
400m Run
10 Ground-To-Overhead
30 Box Jumps
20 Toes-To-Bar
200m Run
5 Ground-To-Overhead
15 Box Jumps
10 Toes-To-Bar

Posted in | Leave a comment

Friday – 7/22/2016: Walking Lunges & “Elizabeth”

DSC_1596

Friday – 7/22/2016

Strength: Back Rack Barbell Walking Lunges

10-10-10

  • Use the “independent study” racks, take the bar out of the rack backwards (gasp!), take 10 walking lunges (5 with each leg), then drop the bar.
  • Get 3 work sets after warming up, building weight as you’re successful
YouTube Preview Image

MetCon
“Elizabeth”

21-15-9

(Squat) Cleans 135/95#
Ring Dips

Beat your time, your scale, or both from 3/22/16.

YouTube Preview Image
Posted in | Leave a comment

Thursday – 7/21/2016: Look at all the rest time!

DSC_1637

Thursday – 7/21/2016

0:00 – 6:00
Row 1000m then…
AMRAP Wall Balls 20/14# 10/9′

6:00 – 9:00
Rest

9:00 – 12:00
50 Double-Unders then…
AMRAP Burpees

12:00 – 15:00
Rest, then… REPEAT, striving to match or beat your AMRAP scores!

Score each AMRAP separately, so you get 4 scores.

Posted in | Leave a comment

Yoga starts 7PM Thursday with a Partner Class!

Yoga

We’re excited to announce that yoga classes are starting up again at CrossFit Woodbridge!

To begin, we’ll have a Couples Yoga class on THIS THURSDAY at 7:00PM to jump-start your interest in Yoga as well as have a good time with your partner! Bring your buddy, your date, or come solo to make a new friend!  Spend a unique evening exploring partner yoga with the benefits of laugh-filled acrobatics, new challenges in athleticism, and gentle, tension-releasing assists.

Classes will be $15 per class or a 5-class punch card at $50.  Classes will be limited to 10 yogis per class.  Classes will be on Thursdays at 7:00pm as well as Saturdays at 10:00am.

Check out the class calendar and pick your single class
or
Get a 5-Class Pass and sign into the classes you choose when you arrive at the gym!

In each class you’ll spend an hour challenging your mind, body, and spirit to unite. Ignite your inner fire and bring peace, relaxation, and rejuvenation to your sense of being. All levels are welcome and all levels are encouraged to find a personal edge in their practice and leave competition at the door. Yoga poses and breath control will help to increase strength, flexibility, and balance, discouraging injury in your everyday activities and exercises. Meditation and focused intentions will detoxify the mind and spirit of negative thoughts and emotions to overcome barriers in reaching your full potential.

Posted in | Leave a comment

Wednesday – 7/20/2016: Squat & Run

DSC_1484

Wednesday – 7/20/2016

Strength: Back Squat

3×5

Either use slightly more weight than you did on 7/5/16, or use 75% of your 1RM Back Squat today.

MetCon
3 Rounds For Time

7 Right-Handed Kettlebell Clean & Jerks 53/35#
7 Left-handed Kettlebell Clean & Jerks
400m Run

YouTube Preview Image
Posted in | Leave a comment

Tuesday – 7/19/2015: Push Press & 15-12-9-6-3

DSC_1544

Tuesday – 7/19/2016

Strength: Push Press

2-2-2-2-2

Use at least 5 work sets to build to a heavy double. Strive to beat your Push Press Triple weight from 6/28/16 and/or your Strict Press Double weight from 7/13/16.

MetCon
For Time:

15-12-9-6-3

Hang Power Snatch 95/65
Overhead Squat
Over-The-Bar Burpee

Posted in | Leave a comment

Hey Yogis, it’s Yoga time!

Yoga

We’re excited to announce that yoga classes are starting up again at CrossFit Woodbridge!

To begin, we’ll have a Couples Yoga class on Thursday 7/21/2016 at 7:00PM to jump-start your interest in Yoga as well as have a good time with your partner! Bring your buddy, your date, or come solo to make a new friend!  Spend a unique evening exploring partner yoga with the benefits of laugh-filled acrobatics, new challenges in athleticism, and gentle, tension-releasing assists.

Classes will be $15 per class or a 5-class punch card at $50.  Classes will be limited to 10 yogis per class.  Classes will be on Thursdays at 7:00pm as well as Saturdays at 10:00am.

Check out the class calendar and pick your single class
or
Get a 5-Class Pass and sign into the classes you choose when you arrive at the gym!

In each class you’ll spend an hour challenging your mind, body, and spirit to unite. Ignite your inner fire and bring peace, relaxation, and rejuvenation to your sense of being. All levels are welcome and all levels are encouraged to find a personal edge in their practice and leave competition at the door. Yoga poses and breath control will help to increase strength, flexibility, and balance, discouraging injury in your everyday activities and exercises. Meditation and focused intentions will detoxify the mind and spirit of negative thoughts and emotions to overcome barriers in reaching your full potential.

Posted in | Leave a comment

Weekly Accessory Homework!

Accessory Work For The Week Of Monday 7/18/2016:

  1. Accumulate 7mins in a passive or active hang: three times this week
  2. 2×20 Banded Leg Curls: twice this week
  3. 3×20 GHD Sit-Ups: three times this week
  4. 1×50 Empty Barbell Good Mornings: twice this week
  5. 200 Push-Ups: accumulate throughout the week

This represents work to be done in addition to attending classes regularly. These exercises are a great way to “fill in the gaps” of strength, mobility, and control necessary to excel at the functional movements and classical lifts we practice and perform day-in and day-out.

YouTube Preview Image YouTube Preview Image YouTube Preview Image YouTube Preview Image
Posted in | Leave a comment

Vet Expo 2K16 – Saturday 8/20/2016 11AM-2PM At CrossFit Woodbridge

13516573_10154271337556228_751149367511798937_n

As a Veteran, I have seen the red tape and what seems like an endless road of unanswered questions. Furthermore, I have also been misguided by my fair share of unqualified people. My mission is to simplify this process. Instead of the Veteran having to spend countless hours navigating through unorganized websites or trying endlessly to get someone on the phone, I am going to make the process easier by bringing the Veterans Affairs office to us!

On August 20th, CrossFit Woodbridge will be hosting the VET EXPO 2K16. On this day, the Veterans Affairs office will be coming to CrossFit Woodbridge to introduce E-Benefits and enroll those that are interested.

In addition to the Veterans Affairs Office, the VET EXPO 2K16 is going to bring a variety of organizations together so we know who and what is available to lend a supporting hand. Whether it is a fishing group, a CrossFit gym, or simply just a group of guys that get together for no apparent reason, I want you to know what communities are available for you to become a part of.

This is a free, not for profit event.
Interested in attending? CLICK HERE

Interested in supporting this expo or would like to have a table set up to promote your organization? Please e-mail dan@crossfitwoodbridge.com

Posted in | Leave a comment

Like Us on Facebook