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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“Fire breathers only” said no one ever


If you’re not in shape, if you can’t do a pull-up or you don’t compete then you don’t have business doing CrossFit.  Nope.  Looking at a mom of three and a mom to be and all the other mothers, fathers and people who’ve never stepped foot on a field, rink, pitch or otherwise are not CrossFit athletes.  Amazing.



Deadlift 5RM


4 rounds of 45 seconds max effort with 15 second rest between movements

Kettlebell swings (53,35)

Toes to bar


Box jumps (24,20)

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That one time at CFW


Remember that one time?  When you couldn’t stop laughing or cheering or staring with wide eyes with amazement?  What was that moment for you?  Mine was when Jared’s son went ahead and stole the stage after 14.5 during last weeks Friday night lights.  He grabbed a PVC, did about 30 thrusters and burpees over that PVC right in the middle of the floor.  Everyone stopped and watched this young man start his journey of fitness right at that moment.  What’s yours?

This Saturday there will be a rowing clinic open for 10 people at 10am and 11am.



AMRAP in 10

30 Double Unders

5 Hang Cleans (165, 125)

10 Box Jumps

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If you were there you heard me give a heartfelt shout out to the kids division.  Our first kids division at our CFW Games and it was incredible to watch.  Coach Eve has developed these little people in to mammoths in the gym.  I’m so inspired to watch them compete, get fit just be happy to be healthy.  They are my, and I’m sure, their parent’s inspiration in and out of the gym as they have grown so much here at CFW.  Congrats again to the kids division for putting their name in the hat and committing to a healthy lifestyle.


AMRAP in 5

8 Pull-up


rest 2 minutes

AMRAP in 5

4 Jerks (155, 105)

10 Pistols (5 a leg)

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