Hero WOD and Skills


Today we honor one of our nations heroes by completing a workout in his honor.  Work hard and do not quite but ensure that you scale appropriately to maintain intensity throughout the 20 mins.

U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, IN, assigned to 3d Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, CA, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan.He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.  

Today: 09/07/14

10 am: Skill – Handstand Push Ups

11am: “Rankel”

AMRAP in 20 mins

Deadlift x 6 (225/155)

Burpee Pull Up x 7

Kettlebell Swings x 10 (70/53)

Run 200

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Partner WOD


In case you have not seen the DC Brawlers event has been cancelled due to unforeseen circumstances.  Don’t worry there will be many matched to come.  If you are interested the team will be at CrossFit Impavidus this afternoon and evening for a community party.  Check out their Facebook page for details.

Today: 09/06/14

Teams of 2

800 m Med Ball Run Buy-In

75 Box Jump up and overs

50 Wall Balls

25 Muscle Ups

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Friday Floor Press


Today: 9/5/2014

5RM Floor Press


5 Rounds

15 OHS (95/65)

10 Ring Dips (Scale so that these are unbroken)

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Athlete Profile: Mike Alchus


I present to you Mike Alchus.  Mike is the guy who comes to the gym to work hard, make no excuses and go to work no matter the task.  Mike is very active in our community participating in almost everything we offer and it continues to pay off.  If you need someone to look up to with regards to setting and meeting goals, this is your man!  Keep up the hard work Mike!

Name: Mike Alchus

Age: 39

How long have you been doing CrossFit?

2 years

Favorite Lift?

Clean & Jerk

Favorite WOD?

Bear Complex

Do you remember your first workout?  If so what was it and how did it go?

I remember my on-boarding, and doing the baseline that day. I clocked in a bit over 11 minutes (last check, about 6 months ago, I was at 5:14, gunning for sub-5). I don’t recall my first official class-WOD, other than it was coached by Lloyd. For some reason it is a blur. 

What were some of your goals when starting CrossFit?

I had just come off losing about 95lbs, almost entirely through cardio and running. My biggest goal was to increase my overall strength, I really needed to focus on my upper body strength. I had never really lifted weights before with any regularity, so I had a lot of room for improvement.

Have you achieved those goals?

I certainly have, and then some. I have seen significant improvement across the board. Just as a strength baseline, when I first began CrossFit, my 1RM for my deadlift, squat and press totalled 580lbs. Last time I checked, that total is now at about 880lbs.

What seminars, events and challenges have you done during your time as a CrossFit Athlete?

I have taken part in the 2013 CFW Games, an Olympic Lifting Challenge, 2 Powerlifting Seminars, The 2014 CAL Winter League, the 2014 CrossFit Games Open, and what I consider the single hardest physical challenge I have completed, the GORUCK Challenge: a 12+hr, 18+mile PT/Ruck. This is something that a few years ago I would never have even considered possible.

What goals do you have moving forward?

Reclaiming some of my lost cardio (all this powerlifting, and the associated weight gain has put a damper on my running), and definitely keeping up the progress on my lifts. Specifically, getting my Clean and Jerk up to 265#, my squat up to 350#, and my bench press to 225#.

Using 10 words or less describe CrossFit to someone who has never heard of it.

A means to get your physical & mental fitness in order.

Any additional comments?

Make sure you are taking advantage of everything you are able to. Personal training sessions, working closely with your coaches, talking to the other athletes in the gym about what works and what doesn’t, and most importantly set goals for yourself and track your progress. It’s hard to achieve your goals if you don’t set them.

Today: 09/04/14

Power Snatch - 1RM


Run 400m Buy-In


Power Snatch (95/65)

Front Rack Lunge

Run 400m Buy-Out

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Back to School


Day one of this school year is in the books, we just want to say good luck to all of the teachers in our community, we hope you have a great year.  Also, good luck or congratulations to all of the parents who sent their kids off to school this year.  If you would like to help out one of our own check out the letter above and volunteer to read to a class.  There is a contact email listed or see Meghan Funk during the 6am class while she is crushing fitness.

Today: 09/03/2014

50 Burpees

40 Push Ups

30 Pull Ups

20 Power Cleans

10 Shoulder to Overhead


Coach Led Core

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Back to the grind…


Hope everyone had a fun and safe holiday weekend.  Now back to the grind, see you at the box.

Today: 9/2/2014

12 sets of 2 reps Back Squat @ 75% of 1RM


AMRAP in 10 mins

Shuttle Run

10 x DL (175/120)

15 x ABMAT Sit Up

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DC Brawlers

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As many of you are already aware the DC/NOVA area has a new professional sport and team in that sport.  The National Pro Grid League is a functional fitness team competition that features elite athletes executing highly intense movements as fast as possible.  We are lucky enough to have one of the strongest if not the strongest team right here at home.  The DC Brawlers are undefeated so far this season and have the #1 power ranking out of all teams.  So, who wants to go to their final match of the season this coming Saturday, September 6th?  See the info below and get tickets here.

**Reminder Today’s hours are 9am, 4:30 and 5:30pm


Push Press – 5RM


Teams of 2 Gymnastics Triplet For Time

50 Toes to Bar

50 Handstand push ups

50 Pistols


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Weekend and Monday Schedule


Reminder that we will be closed for a barbell seminar Saturday and Sunday.

Monday we will be open at 9am, 4:30 and 5:30pm.  Full schedule picks back up on Tuesday.  Have a great weekend and be safe.

Some at home WODs:

50 Rounds of:

1 squat,1 pushup,1 situp.1 superman,1 tuck jump


50 squats
25 pushups
50 pistols
25 fingertip pushups
50 side lunges
25 knuckle pushups
50 walking lunges
25 diamond pushups


50 flutterkicks
50 situps
Run 400m
100 flutterkicks
100 situps
Run 400m

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Jess Y crankin it out


Here’s Jess Y banging out her version of the push up.  Jess is two weeks out from giving birth to their future Crossfitter.  She’s being cranking out some CrossFit here at CFW for a year, 9 of those months she’s been pregnant.  Her coaches have helped her scale and replace some movements so that she can get the effect she needs out of each and every workout here.  We’re proud of your dedication and can’t wait to meet you new baby.


AMRAP in 15 minutes

Run 3 laps

30 Squats

15 Pull-ups






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Annnnd we’re back


Mmmm, kettle bells!! Who’s pissed off at the kettle bell today?  That WOD was pretty serious.  I spoke at my classes about ripping hands and how it’s not worth tearing your hands to finish a workout.  I’ve never believed that ripping the hands is a mark of a man or woman who has gone hard.  I think you should look at ripped hands as a legit injury.  I mean, can you train the next day? No.  Can you even shower without crying or clinching your teeth? No.  So, an injury doesn’t have to be a broken femur or a cracked skull.  It’s as simple as a ripped hand that can take you out of a training cycle.  So, in short..take care of your hands.  We have some gymnastics grips in the pro shop that people love.  You can make your own MAGIC HANDS or you can be like “oh man, I’m ripping maybe I should stop before my hand legitimately falls off”.


1RM thruster (should be a combo between what you can push press and what you can front squat)


21, 15 and 9

thrusters and burpees



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