New stuff


Today we start our 12 week strength cycle.  For this first three weeks we will squat twice a week, snatch on Tuesdays, Clean on Thursdays and Clean and Jerk and Snatch on Saturdays.  This means that we will have a partner or team WOD at 1oam on Saturdays.  The 9am will be Snatch and C&J.

Nutrition Seminar starts at 5pm today! Bring a chair and a notebook. Yes, I know some will be late because of traffic and work and whatnot but, get there ASAP.  Please have a notebook, pen or pencil and a chair.  There is going to be about 50 people in the strong side so get in where you fit in.



10Rm Back Squat

2×10 @ 90%


4 Rounds for time

30 Push-ups

20 Toes to bar

Accessory: *to be done after class if time/space permits

Push Press 10RM

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Are you in?


Check out Kin in the bottom of this clean.  What’s most impressive, aside from her movement and the weight on the bar, is the flexibility.  The knee and ankle flexibility is IMPARATIVE to getting in to this position.  Incredible knee and ankle flexibility is on display here as well as an upright torso angle.  You CANNOT have a forward inclination of the torso when trying to stand up a heavy clean and/or front squat.  Thoracic flexibility is demanded when receiving a clean as well as elbows being in the correct position.  (see above picture for perfection)

Are you in for the nutrition challenge?  No? get in where you fit in right here…


There’s nothing to lose and everything to gain.


10 and 11

Grace: 30 clean and jerks for time (135, 95)

rest 3 Minutes

Isabel: 30 Snatches for time (135, 95)


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Want to fight?


We’re going to have the UFC fight streaming at the gym tonight starting at 8pm if you’d like to partake in the festivities.  If you want to bring a chair and whatever you want to drank or snack on go for it.

Also, read yesterday’s post if you haven’t yet there’s some important stuff going on.


Partners of two:

Buy in of row 1000 (partner not rowing holds plate overhead)

AMRAP in 20

10 ground to over head (205, 115)

20 Pistols

30 Wall balls

40 Deadlifts

50 Burpees

*partner not working is holding the barbell



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Monday is a big day


Mrs Candace is ripped and ready for 2015.

Monday the 5th is a big day for CFW.

First, we kick off the nutrition challenge at 5pm.  The seminar will more than likely be 2 hours.  I need you to bring a notebook and a chair for this.  We will all be on the strong side for the seminar.

Second we are starting a new, 12 week, strength cycle.  This first 3 weeks you WILL squat on Monday, Snatch on Tuesday, Squat on Wednesday, Clean on Thursday and Snatch and Clean and jerk on Sunday.

We will go through 3 weeks of each phase with a deload phase and then a test week.  The de-load phase IS AS IMPORTANT AS EVERY OTHER PHASE.  Please don’t add to this phase.  More to follow when we get to that phase.  On the week of the 3oth of March we will start our testing week and establish new 1Rm’s for our lifts.

Monday is a big day.


With a continuously running clock and a 17 minute cap

1. For time: (5 minute cap)

100 Double Unders

15 Power Cleans (135, 95)

50 Double Unders


2. 12 Minute AMRAP

Run to track

30 deadlifts (185, 115)

20 Box Jumps

*at minute 5 start your AMRAP no matter what.

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New Years Day


Happy New years everyone.  Cheers to a great year ahead.



3 Rounds

Run 300

15 OHS (115, 75)

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Look’it our lady exhibiting true grit.  GETTING IT DONE AT ALL COSTS!!

We’ve all been there in the middle of the WOD when you say “Crap, I’ve lost count”.  It’s happened to me, it’s happened to everyone.  I can deal with that.  I couldn’t deal with it all the time though.  If I had an issue keeping track of where I was in the WOD I would have to find something to help me.  Poker chips, a WOD book, dry erase board, a coach, whatever.  Here’s the bottom line though folks, this isn’t a lecture because after all it is your workout not ours.  Don’t shave reps.  Do the workout correctly, scale instead of straight up lying about your times on the boards and insulting those who do it correctly and are proud of their times.  Here’s another fun fact, we know who you are.  Coaches know, athletes know.  Stop.  It’s not the way to get fit or strong, it annoying and it isn’t what this place is about.


Front Squat

3x3x3x3x3 at 85%

4 rounds for time

30 Double unders

10 Handstand Push-ups

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Lindsey Force

image1 image2 image3

Hopefully everyone has met Lindsey.  She and I have been friends for about 5 years now.  We met at Outlaw CrossFit when it was CrossFit Alexandria.  We trained together and spent a lot of the time “shooting the shit” about CrossFit and what it takes to be a badass.  As you’ve seen Lindsey has quite the talent, education and experience on hand to coach at this fine establishment.  I’m glad to have her expertise on board here and assure you she will be a great addition to the CFW fam!  Welcome Linds!!  Glad to have ya!!

I got my start in Crossfit back in May 2008 at Outlaw Crossfit (formerly known as Crossfit Alexandria). It started as an internship that was a requirement to fulfill my Exercise Science degree at Virginia Commonwealth University. It wasn’t long before I found a comfortable niche in the Crossfit community, not just as an athlete, but as a coach. I love to see clients accomplish goals that they would not have otherwise reached on their own for whatever reason. My background in fitness and training includes leading some crossfit groups at Andrews Air Force Base for a couple years, as well as being a full time personal trainer and group exercise instructor for about four years at Washington Sports Clubs. Although I no longer train full time, my degree in exercise science led me to a life of helping others improve their quality of life through health and fitness, primarily in the world of Crossfit. In addition to this, I work full time as a Firefighter/EMT for Alexandria City. My goal is to help clients make positive lifestyle choices through instruction, motivation, and example. Certifications: B.S. Exercise Science/Concentration Applied Health Sciences, CrossFit Level 1 Certified, NSCA-CPT (Certified Personal Trainer), KettleBell Concepts, CPR/AED Certified, National Registry certified EMT Benchmarks:  Power Clean and Jerk-175; Deadlift – 340; Low Bar Back Squat – 285 Athletic background: Soccer since I was a kid until high school, 3 years cross country and 4 years indoor and outdoor track in high school (competed in high jump, long jump, and running events-anywhere from the 200m sprint to the mile). In the Crossfit world: CrossFit sectionals 20th place in Midatlantic region 1st place with Outlaw Team at Midatlantic Hopper Challenge 2011 4th place with Outlaw Team at Midatlantic Regionals in 2012


15 Minutes for a heavy Power Clean for 3

3x3x3 Clean grip Deadlift AHAP


100 Burpees for time


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New Years Schedule


New Years hours: New Years Eve: 9:30, 3:30, 4:30 and 5:30

New Years day: 10 and 11am


Back Squat

3x3x3x3x3 at 85% across



Wall Ball

Hang Power Snatch (75, 55)


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Seems the energy in the gym has changed in the last few weeks.  In my opinion it’s changed for the better.  The classes are different…louder, buzzing with conversation and good vibes.  The all around vibe of everyone has changed.  It’s a place I can honestly say I look forward to coming to everyday.  I love all the new people, who they are and what they bring to the gym.  I love how all of our older peeps are taking some people under their wing and showing them the ropes (I’ve seen this many times).  I also love the new thing we’ve been doing at the whiteboard.  The introductions before we warm up just starts the class off right.  I love it.  What do you think?  You agree??

CrossFit Woodbridge is moving forward into 2015 the right way.  Tell all yo frans..


10am skill:

Everything up-side-down.  Handstands, handstand push-ups and handstand walks.



21, 15 and 9


Deadlift (225, 155)

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In it to win it

DSC_0250 Our nutrition challenge starts in just a few days and I’d like to see everyone who has asked me about it, asked if they should do it or not on the REGISTERED list!! You have nothing to lose and everything to gain. Also, paired with this nutrition challenge we, as a gym, will be starting another strength cycle in January.  This will be a 12 week strength cycle with one week for deload.  I’m excited about this cycle as we will be squatting and OLY lifting most of the week.  I will send out an e-mail with details on this and a week by week on what you can expect. for nutrition register click the heart below nutrition

Today: As a team of two

20 minutes Max Hang Power Clean

15, 12, 9 OHS (115, 75)

KB Swings (70, 53)

*one partner goes down the ladder…and one goes up the ladder.  Pick wisely.  Time is total work time.

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