Powerlifting Finals


Guys, the powerlifting finals are coming around on August 10th!  These guys is both Level I and Level II classes have been working their asses off.  With Nicks lead there will be some really good gains for all these power athletes.  I encourage everyone to come out and see what they’ve been working towards.  If you don’t know any of the people in the classes that, to me, is even more reason to come out.  Meet some people, see some cool powerlifting stuff and have a good time.


Race to 60 clean and jerks (155, 105)

While partner A runs to the track and back, Partner B cranks out as many clean and jerks as possible in that time.  When partner A returns he/she must complete 6 pistols before taking the barbell from partner B.

*The barbell has to be passed from partner to partner from the rack position.  No dropping the bar AT ALL, even between reps.  Once the clean and jerks begin the only rest is in the rack.



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Almost Sold out


The 6pm Oly Class is almost full so if you’re interested in getting into that class register quickly.  The 9am and 6am classes are still fairly available.

We have some beautiful weather this week and continuing into the weekend.  What are you going to do to take advantage of it and maybe utilize your fitness outside??

We’re thinking about an end of summer throw-down followed by a cookout and/happy hour.  What would you guys be interested in as the summer closes out in Sept?


Off of your previous 1RM Front Squat

3x3x3 at 85% of 1RM


3 Rounds

15 Wall Balls

30 Double unders





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Chipper City



Run 800

30 KB Swings (53,35)

30 Box jumps (up and over)

30 Toes to bar


Run 800



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Sad town USA



SO many intricacies go into the Jerk.  I know some of you may think that you’re just moving it from the shoulders to the overhead position.  Not so.  There are many things that go into it.  For example, shooting the hips back on your dip, lowering your elbows, letting the bar slide.  All these factors go into making a good lift or a missed lift leaving you with a sad face.  No one wants a sad face.  So, we’re going to have some time today to drill some jerk technique.  No need to go up in weight if you’re not moving perfectly, right class?


20 minutes for jerk work (from the rack)


Tabata Push-ups and Squats

Switch between movements during rest periods.  Ex: Push-ups, squats, push-ups…





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It’s Time!!



Strong Side Weightlifting Seminar is now open for registration!!

Level I:  A 7 week seminar that focuses on developing strength and proficiency in the Snatch and Clean & Jerk. Two classes a week, on Tuesday and Thursday (morning and evening options), which will focus on the core lifts as well as accessory movements to assist in addressing weaknesses in all movements. This seminar will be capped at 16 athletes per session.  There are 6am, 9am and 6pm options available.  When you sign up pick one

Level II:  Level II OLY lifting is going to be offered to 10 lifters that have completed the level I Olympic Lifting course. We have your technique dialed in. We can take that technique and start moving towards heavier weights and more developed and intricate programming. 10 Lifters are going to be taken for this course. This course will be on Monday and Weds and Fri at 6pm.  We will be following a strict program for this iteration of lifting.  E-mail, phone and video correspondence with coach will be available for these level II athletes as well.

Pricing: Gold Members- $95
Non-Gold Member- $110
Non CFW Members – $200

Level II is $143

Begins August 19th



3 Rounds

30 hang cleans (95,65)

30 Pull-ups

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When your coaches teach skills before the WOD or on Sundays there is a common theme to a lot of deficiencies we’re trying to get you better at.  It usually has a lot to do with the moves that have a large amount of coordination and a need for connectivity.  The moves include but are not limited to; Toes to bar, knees to elbows, muscle ups, handstands and handstand walks and push-ups.  This is CrossFit in essence.  Keeping your mid-line connected with everything else to make your body move as one.  More than likely, if you’re feet are doing their own thing and aren’t in sync with your hips then something is going to go wrong and you’ll be “off” on a kip or a complete movement.  Think about the toes to bar and how hard it is to do and how much goes into staying connected to make an efficient kip..


A.  15 minutes to establish a 1Rm Snatch

B.  6 Minutes max distance Row

C.  50 Burpees for time


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Congratulations to each of our Capital Affiliate League Teams that competed this weekend.  Keep up the hard work.  Also, thank you to everyone who came out to support our community at CFW, I know the athletes appreciated it.  We will be hosting next Saturday as well so make plans to be at CFW at 1pm.

Today: 7/26/14

10: Skill Rope Climbs

3 rounds

Sprint 100m

2 Rope Climbs


100 Double Under Buy-In



Power Cleans

Toes to Bar


3 Rope Climb Buy Out

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Weightlifting Seminar


Here it is, the next Olympic Weightlifting Seminar begins in a few weeks.  Below you will find a description of Levels 1 and 2 as provided from the course director.  If you have questions please ask Dan or send an email to and get in these classes.
TECHNIQUE TECHNIQUE TECHNIQUE!!!  Our Olympic Lifting Level one seminar is now open!!  What you can expect is to UNLEARN some of the bad habits you’ve developed in the past.  There are many small intricacies that are involved in making a good snatch or clean and jerk better and we’re going to bring these out to make sure you’re doing the right thing.  This 7 week course will focus on weight, you will lift weight and get stronger.  What this course will bring is an intensive look at your technique and bettering it so you can attack those heavier weights in the future.  If you want to move better, learn the right ways to develop strength and make yourself better then this course comes highly recommended!!
Level I is $95 for Gold members and $110 for non-gold members
Level II:  Level II OLY lifting is going to be offered to 10 lifters that have completed the level I Olympic Lifting course.  We have your technique dialed in.  We can take that technique and start moving towards heavier weights and more developed and intricate programming.  This course will be on Monday, Weds and Friday at 6pm.  E-mail, phone and video correspondence with coach will be available for these level II athletes as well.
Level II is $135

Today: 7/25/14

Teams of 2

Run 400m together

“Isabel” – 30 Snatches (135/95)

Run 400m together

“Cindy” x 10 rounds (partners must alternate rounds)

Run 400m together

“Grace” – 30 Clean and Jerks (135/95)

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How do you compare??


As many of you know the 2014 Reebok CrossFit began on Wednesday and there was a legit 1RM Overhead Squat event that evening.  Take a look at the weights these elite athletes put up and compare yourself…anyone stack up?

CrossFit Games Leaderboard

*Also, be on the lookout for details about our next Olympic Lifting Seminar coming up in a few weeks

Today: 07/23/14

Push Press – 5×5 (as heavy as possible)


In honor of the CrossFit Games

2011 Open Workout 3

AMRAP in 5 mins

Squat Clean + Jerk (or thruster) (165/110)


Tricep Accessory Work

3 Rounds (perform rounds with perfect form and push ups immediately following DB roll back extensions)

20 Dumbbell Roll Back Extensions

15 Push Ups

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This Saturday at 1 pm CFW will host a Capital Affiliate League regular season competition.  Two of our Open division teams will be featured along with 4 other teams from around the NOVA region.  We would love to have a large crowd of support for our teams.  Come out early to cheer and bring your beverage of choice to celebrate their amazing strength and skill.  See you there!

Today: 7/24/2014

Back Squats

12 sets of 2 @ 80% of your 1RM

*Focus on speed from the bottom to top position

**30-45 sec rest between sets


AMRAP in 10 mins

Shuttle Run

5 Burpees

10 KB Swings (70/53)

-then- (after recovering)

Prone banded hamstring curls x 100

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