Blog

Energy

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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..

Today:

10am skill:

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

11am.

“Diane”

21, 15 and 9

HSPU

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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Hustle Hard

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Hope everyone had a great Christmas and got some rest.  Remember that the schedule for tomorrow is 10 and 11am

Today:

Deadlift

3x3x3x3x3 at 85% 1RM

then

21, 15 and 9

Front Squat (135, 95)

Pull-ups

Push-ups

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Enroll in your future!!

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If you’re thinking about doing the 30-day nutrition challenge think about all the things you can gain from this.  The power of food and the knowledge to use it is priceless.  This is not a challenge where you’re going to be under the microscope and pressured to stay strict.  It’s a learning experience for days to come.  Don’t think, just do.

enroll-today

Today:

Bench Press

5x5x5x5x5 at 75% of 1Rm

4 Rounds of max effort:

Row 1 minute

Pull-ups 1 minute

Burpees 1 Minute

Double Unders 1 Minute

Rest 1 Minute

 

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Schedule Reminder

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The following days we will have a limited schedule for the holidays.

December 24th:  10 and 11am only

Christmas:  Closed

December 26th:  10 and 11am only

December 31st 9:30, 3:30, 4:30 and 5:30pm.

January 1st: 10 and 11am.

For all of these day I know that family is in town so we are more than happy to have them come and workout with you!

Today:

15 minutes for Hang Power Snatch 5Rm

15 Minutes for 3×5 Snatch grip Deadlift

Then

10 Minute AMRAP

15 SDHP (75,55)

10 Box Jumps

EMOM 3 Burpees

 

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I’m glad everyone who made it to the Christmas Party Saturday had a great time.  Thanks again to Arthur and wise WineStyles and Giogios Crew and thank you to our own Tiffany for making that AMAZING  cake!!  Check out facebook for pics of that thing!!  Loved it!!

Today:

Back Squat

5x5x5x5x5 at 75% of 1Rm

12 min AMRAP:

10 Ring Push Ups

10 thrusters (95,65)

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Today:

10am skills:

Double unders

11am

“Annie”

50, 40, 30, 20 and 10

Double Unders and Sit-ups

rest 1 minutes

Max Clean in 8 Minutes

 

 

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Saturday is here !!

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Today class is at 9:30am.  If you would like to bring a friend or a family member to workout with you they are more than welcome!  Love to have them.  We have a 30 minute AMRAP ahead of us but we can stay and hang out as long as we’d like.

For our Holiday party Giorgios will host a wine tasting for us at 8pm.  Dinner will be after the wine tasting around 9.  Remember to make things easier cash is the best for paying bills.  Guys, please please designate a driver for this evening.  I can’t handle anyone getting hurt on a night like this!!

Woodbridge Cab companies:

703-491-222 or 703-494-7007 or 703-996-3450

See you there!!

Today:

Partners of two

30:00 AMRAP:
40 Front Squats (95,65)
50 Pullups
60 Pushups
70 KB Swings (53, 35)
800m Run

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Christmas Schedule

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The following days we will have a limited schedule for the holidays.

December 24th:  10 and 11am only

Christmas:  Closed

December 26th:  10 and 11am only

December 31st 9:30, 3:30, 4:30 and 5:30pm.

January 1st: 10 and 11am.

For all of these day I know that family is in town so we are more than happy to have them come and workout with you!

Today:

15 minutes for a 1RM Power Snatch

15 minutes for 4×3 of Snatch Pulls

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Then

4 Rounds

30 Double Unders

10 Burpees

 

 

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Don’t forget

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Don’t forget the holiday party is this Saturday at 8pm!!

Saturday we will have a 9:30 class until complete.  Feel free to bring your friends and family to workout with you!!

Today:

Jerk 1Rm (from rack)

4 Rounds

Run 200

15 KB Swings

15 Toes to bar

 

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