Chuck McCoy


Mr Chuck McCoy is doing his happy snow dance somewhere in Woodbridge right now.  We finally got the snow he was waiting for these last couple of weeks.  I’ve never seen someone anticipate snow more than this man.  Making announcements when he’s in the gym, posting predictions and weather reports on Facebook just waiting for the snow to bury us.  Congrats Chuck, we got what you danced for.

Count on the 6am being cancelled.  Stay tuned for the 9:30 closure or not.  If the roads aren’t cleared or there is ice then it will be cancelled.


Power Snatch 5×5 @ 65% of 5RM


AMRAP in 10

10 Pull-ups

8 Burpees

12 KB Swings

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Deload week


This week will be a deload week for our strength portion of the programming.  A deload week is going to aloud for what is called super compensation.  This is allowing the body to get back to homeostasis or close to it.  We’re doing this this week because I’ve experienced some central nervous system issues i.e. being tired under the bar, not a lot of bounce as well as soreness.  Also, I’ve also talked to a number of you experiencing the same symptoms.  This tells me that the 10’s and now towards the end of the 5’s, along with doing the programmed METCON has taken it’s toll on our bodies.  So, a deload week will allow us to recover without losing strength.  Expect the same movements but loads will be at a much lower percentage this week.  Next week we will move on to the 3’s.


Back Squat 3×5 at 65% of 5rm


AMRAP in 12

3 Hang Power Cleans

3 Front Squats

3 Shoulder to overhead

50 Double Unders

*(145, 100)

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10am skill:

Double Unders


AMRAP in 12

10 OHS (115, 75)

30 Double Unders

12 toes to bar

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Snatch and Clean and jerk as heavy as possible


Teams of three 20 minutes: Establish a Heavy Deadlift (one bar. Can only go as heavy as your weakest person)

AMRAP 20 Minutes: One person working at a time. However, each member will do a different exercise, then rotate each round.

5 Ring Push-ups 7 KB Swings (53/40) 9 Burpee Pull-ups


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This guy, Sean McGowen, has been a huge part of CFW for years now.  His daughters, Lauren and Amy, preceded Sean but he has stayed far beyond his young buck.  Sean has helped me in every aspect of my life over the four years he’s been here.  He pretty much built the expansion part of the gym and the strong side by himself.  Sean is retiring(again) with his wife Pat down in the Outer Banks.  I’m sure he’ll stop back by when he’s up here hunting or checking on the girls but, you will be missed Sean.  You’ve been a huge part of our gym and have made your mark on many people’s heart.  Have a great life down there you old bastard, we’ll see you again.


AMRAP in 12

30 Handstand push-ups

90 double unders

15 Muscle-ups

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The order for the Open Shirts are going in soon so if you want one get your name on the list in the pro shop.


Power Clean 5rm


For time:

20 Pull-ups buy in

3 Rounds

20 SDHP (75,55)

20 Wall Balls

20 Pull-ups buy out


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Games 2015


This year the CrossFit Woodbridge Games will coincide with the 2015 CrossFit Open.  We will be doing the work outs on Saturdays starting at 9am.  We will have scaled, masters, kids, and Rx categories.  There is no cost for the CFW Games.  If you would like to purchase the CFW competitor jersey they are $25.  You can sign up for one in the pro-shop.  Those who would like to participate in both the CFW Games and the CrossFit Open can do the workout on the Saturday after the WOD announcement during the CFW Games then choose to use that score for the CrossFit Open.  Our first WOD will be Saturday Feb 28th.  Heat start at 9am.  Beer and food is welcomed as we will probably be hanging out afterward like always.  I encourage you to take part in this annual event, it always turns out to be a blast.

I will be registering CrossFit Woodbridge in the CrossFit Open for the 2015 season.  I encourage all of our athletes to sign up and participate in the CrossFit Open and the CrossFit Woodbridge Open.  I have participated in the CrossFit Open for the last 3 years.  It offers challenging WOD’s and a good opportunity for our athletes to compete against athletes all over the Country and the World.   You can follow the following link to register. The cost to register is $20.00.



Back Squat 90% of your 5rm from Monday

AMRAP in 8


20 Double Unders

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Power Snatch 5Rm


3 rounds for time :

8 Toes to bar

12 Power Snatch (95,65)


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Congratulations to the winners of our first nutrition challenge of 2015, Hunter Barden and Corey Combs!  After four weeks these two accumulated the most points as partners.   The two of them successfully lost 16 pounds between the two of them, gained pounds of muscle and went up 2+ rounds on their baseline workout in this four weeks.  Congratulations to you both and oh by the way, you won by only one point!!


Back Squat 5rm


6 rounds

10 thrusters

12 burpees

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10am Skill:

Skill transfer exercises for the snatch and clean and jerk.  i.e. footwork, elbows, turn-over.


4 Rounds

Run 1 lap

15 KB front squats

12 Deadlifts (225, 155)




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