What do you want?


So each night we write about different topics that we think you want to hear about or we find interesting.  Hopefully we entertain or educating you in the process.  With that in mind we want to take tonight and ask you what you would like to see written about on a more regular basis.  Or if you really don’t care or read the post each night you can let us know to shut up and just give you the WOD.  Nothing is off limits, if we do not know anything about a topic we will do our best to research and bring you some info.  Comment and let us know what you want!

Today: 04/23/2014

4 Rounds – Rest 2 mins after each round


7 Power Snatch (135/95)

*your score is your slowest round

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Barbell Chipper


Today many of us will complete a WOD that we have done before.  One of my favorite, we have done this twice before, 3/20/2012 and 9/4/2012…and I thought once more in 2013 but I couldn’t find it.  If you have been a member that long look back in your WOD books and check your old times.  It is important for us to repeat WODs every so often so we can see where we have been and measure the progress we have made.  Post to the comments your old times and new ones today!

*Snatch clinic Saturday at 10 am with USAW Coach and Athlete Eve!

**Women’s only weightlifting clinic Sunday at 10 am with Coach Eve as well.

SIGN UP for both on Zen Planner!!

TODAY: 04/23/2014

Barbell Chipper (95/65)

60 Bar Facing Burpees

50 Deadlift

40 Front Squats

30 Sumo Deadlift High Pull

20 Cleans

10 Jerks

5 Snatch


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Upcoming Squat Program


I am excited to announce that we are going to implement a simple squat program in our classes that will help all of us become stronger and better athletes.  This program has been used and recommended by both powerlifters and weightlifters(olympic) and we will institute it on a 3 day a week basis for 10 weeks.  This week we are going to get our baseline numbers so expect to be testing your 1RM back squat and front squat.  Don’t worry, if you really enjoy the more high rep and lower weights we will still have these throughout the week as well.  We look forward to seeing you all gain a lot of strength throughout this program.


1RM Back Squat


3 Rounds

10 Shoulder to Overhead (135/95)

10 Box Jumps (30/24)

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Powerlifting Seminar Wrap Up


I want to give a quick shout out tonight to all of the athletes who participated in the CFW Powerlifting Seminar.  These athletes have worked hard over the past 7 weeks and it showed during their final test this past Saturday.  As a group, 13 who have completed their final testing, they combined for 1,230 total pounds of PRs across 3 lifts.  Once all of the athletes have completed their testing I will publish that final results to all participants…but so you have a little teaser, our current leader, who will remain nameless, added 185 total pounds across the 3 lifts.  All of you were an honor and pleasure to coach, keep up the hard work and I am looking forward to the next seminar in 9 weeks.  -Nick

*Morning WODer’s do not forget that we are now only having a 9:30 am WOD.

Today: 4/21/2014

AMRAP in 5 mins

10 Ring Dips

5 Power Cleans (155/105)

Rest 2 mins

AMRAP in 5 mins

5 Strict Pull Ups

5 Squat Cleans (135/95)


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Happy Easter


If that picture doesn’t say Happy Easter I don’t know what does.  We are open Easter Sunday in case you were wondering, class will go as scheduled at 10 and 11am.  Seeing how we had more comments on the what CrossFit movement are you article the other day than maybe ever before, here is another for you to enjoy tonight.  What is your spirit animal?  Post in the comments what your spirit animal is.  I am the bear. – Nick

Today: Easter Sunday

10am: Skill – Double Unders

“Annie” 50-40-30-20-10

Double Unders and Sit Ups


Deadlift 3RM


Atlas Stone ground to shoulder skill work

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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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