Today: 09/17/14

For Time:

100 Lunges in place

80 Russian KB Swings (70/53)

60 Sit Ups

40 Push Ups

20 Pull Ups


Coach Led Core

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Wedding Season


A special congratulations to long time members Shawn, Pat and Coach Lauren McGowen  on the marriage of their daughter and sister Amy McGowen.  Amy was also a member and still drops in from time to time.  Congratulations to Amy and Jacob Lease, we wish you the best in your new marriage!

Today: 9/16/14

Bench Press

9 sets of 3 reps @ 70% of 1RM

*use close, middle and wide grips alternating

*30 secs rest between sets


5 Rounds for time

20 Double Unders

10 Shoulder to Overhead (115/75)

5 Burpee over Bar

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Monday Funday


10×2 Front Squat @ 80% of 1RM

- see 8/25 for 1RM


AMRAP in 10 mins

Shuttle Run

5 Hand Stand Push Ups

7 Sumo Deadlift (225/155)

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Move better




10am Skills:

Kipping.  (kipping, pull-up, kipping toes to bar or knees to elbow.  Learn how to Kip and be way more efficient with a lot of movements.

EMOM for 10 minutes

Even minutes do 10 kipping pull-ups

Odd Minutes do 10 toes to bar


20 minutes of each skill in Amanda



Muscle ups

Snatch (135, 95)


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Big Steve Carter up in Hrrr


CFW, welcome Steve Carter to our team.  We’re proud of Steve making the leap from athlete to coach.  Steve is going to be a great addition to your training team here at CFW as he is one of the most likeable dudes in the gym, he has a thirst for knowledge and is always leaning forward to get better.  You’ve seen him on the floor a few times coaching but look for him more often getting better and better each time he steps on to the floor to coach you.  He also has an awesome wife, Mrs Bonnie Carter, aka Bon Bon aka Bonnie Lou..

I started at CrossFit Woodbridge in the fall of 2011 after being urged by my wife to get out of the Globo gym. .   While in the Police Academy I was given the fitness award after being introduced to CrossFit style work outs. I found CrossFit to be instrumental in my fitness routine. As a member of the Special Operation Branch of my Police Department keeping my fitness at a high level is a large part of what keeps me and the members of my unit alive and going home at the end of our shift. I am a very competitive person and enjoy being pushed by all the athletes and coaches at CrossFit Woodbridge. I have participated on two Capital Affiliate teams and most recently in the Outlaw Barbell camp. My favorite WOD is Murph, mainly because I love pull ups. 


9/11 Hero WOD saved


Seven rounds for time of:
15 KB Swings (53/35)
15 Power clean (95/65)
15 Box jumps (24/20$

U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.

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Where would you be?



I’ve heard so many times “Man, where I would be if they had CrossFit when I was a kid”.  No kidding, we’d all be pretty awesome and the world would be pretty scared of us and our fitness.  Not sure if any of us would be professional athletes but, we’d be much more prepared for anything.  Looking at the kids class and how well they move, thanks to Coach Eve, it’s awesome to think that they are just going to get better at being humans and have the opportunity to express their potential through a sport of some sort.  Imagine where you would be…


Deadlift 3x3x3 at 85%


AMRAP in 15 minutes

12 Box Jumps

10 SDHP (75, 55)

8 burpees

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If the smelly shoe fits




I get it, it’s a gym but, Damn!

This post has been requested a few times by several people recently.  I totally get it, it is a gym, you come here to sweat and work hard and sweat smells and sometimes it’s worse than other days.  BUT, other people workout here too so please wash your knee sleeves, wash your wrist straps, wash your headband, wash your favorite bacon socks, your compression whatever, your belt and everything else that can trap that…funk.  Most importantly, be considerate of others.  If you’re the cleanest person in the world congrats to you and you smell like roses all the time, if you’re not, tend to it.  Tend.  to.  It.


High bar back squat 3x3x3 at 85% of your 1RM

Bench Press 1RM

*This should be a welcomed strength day after these first three days of the week





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Custom Fit Meals


Thanks to Custom Fit meals for coming in Monday evening to present all their new products.  If you weren’t there or don’t know, Custom Fit Meals is a meal delivery service using clean, grass fed, locally raised food in all their meals.  Their philosophy is serving meals that are convenient, tasty, ready-to-eat and will help in your overall life.  They have also launched the Best Bar Ever recently and was the main event Monday night.  If you want to check out the bar or order for yourself you can click THIS BEST BAR EVER LINK.  You can also get set up with Custom Fit Meals and have them delivered straight to the box for pick up.  It’s pretty simple; register, pick your menu and check-out.  Done.  Check out the website and it’s new meals.  Custom Fit Meals.  We will be carrying the Best Bar Ever very soon!!



5 Rounds

Run 800

30 Kb swings *workout calls for a 2pood(70#) guys and girls

30 Pull-ups *This is a lot of pull-ups and we’ve had some people biceps and elbows become really sore after a large amount of pull-ups like this so, if you need to scale the number do that for the health of your arms.

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Ms Sara Wood


Coach Sara Wood will be leaving us for a while as she will be deploying to Afghanistan until May.  This deployment wasn’t planned as she only found out she’ll be leaving so quickly a few weeks ago.  Sara has been such an inspiration for so many of us at CFW.  She may be one of the most focused, inspirational, respected and accomplished athletes I know.  She is also one of the most focused, inspirational, driven and respected woman I know.  She does all of this with zero spotlight, no thought of being credited or thanked.  She has inspired us with her demeanor, professionalism and of course, what she does on the gym floor and the competition floor.  Sara has also been a huge part of the two girls pictured below (Olivia and Lauren).  She’s lead the way on CFW’s competition team by leading the two girls to success in all aspects of competing and life in general.  She’s been a great big sister to a lot of us here at CFW and a great Mama to those to girls.  I have great respect for Sara in all aspects of her life.  She’s a dedicated and loyal Marine, an inspirational coach and athlete and a lovable daughter, sister and friend.  You will be missed while you’re away honorably serving our country, Sara.  I wish you the best of luck during your deployment.  Stay safe, stay fit and don’t drink the water.  We’ll keep your seat warm here at CFW.




Jerk 1Rm (from the rack)

AMRAP in 8

40 Double Unders

6 Push Jerks

*You’re going to determine the weight on the bar.

**Things to consider: What was your 1Rm? What can you push-jerk 6 times without dropping the bar? Can you clean that weight?




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Hitting lifts


I had an interesting convo with an Olympic lifting athlete this week about the programming and making lifts instead of missing.  There is a obviously a huge difference between making a lift and missing a lift when it comes to Olympic lifting.  The first one, aside from dumping it on the ground in front of you, is what it does physically.  You must put a certain amount tension on the body to actually make physical changes.  There has to be a measured amount of stress or tension as well.  You can’t just throw heavy weights around all the time and expect to get strong.  Not how it works.  There’s also something happening mentally when an athlete hit lifts over and over again without missing.  You’re training your brain and your bod to MAKE lifts.  If you make lifts over and over again at lower percentages and then start adding weight and upping the percentages you can expect to hit a weight close to 1Rm or your actual 1RM.  So, in short you’re training the body, yes.  You’re also training the brain to make lifts.  This does wonders for an athletes mental state when training and competing.  This is also true when finding a one rep max.  You should only be going as heavy as possible when you’re moving well.  A 1Rm should NOT be at all costs.  Move well and train yourself to make lifts.


Peform 3 Cleans at 85% of your 1Rm.  This is not a touch and go clean.


21, 15 and 9

Cleans and wallballs

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