Today: 3 rounds for time Run 400m 15 Db hang cleans 15 Db Push-press
Today: 50-40-30-20-10-5 Squats Jumping Pull-ups Double Leg Raises
Today: 5 Rounds 10 wallballs 10 KB swings 10 Push-ups Run 200m
Today: Row 2K for time
Today: 3 rounds Run 200 30 Dumbell Thrusters 30 Air Squats
Today: 30-20-10 Wall Balls Sit-ups Push-ups Run 200m between rounds
Today: 5 Rounds 15 Box Jumps 15 KB Front Squats Every 2 minutes complete 2 burpees
Today: 3 RFT 15 Dumbell thrusters 21 Push-ups Rest 2 minutes AMRAP in 10 minutes 15 Sit-ups 8 Burpees
Today: 4RFT Run 200m 30 MTN Climbers 15 KB Swings
Today: 4 rounds, 1 min of each movement, rest after all movements KB SDHP Squats Box Jumps KB Swings Rest 1 minute, repeat.
Hopefully you’ve seen the flyers on the whiteboard about our upcoming 5K with the Woodbridge Marines. This 5k is for us and them to close down the summer and bring some of our Woodbridge neighbors out to showcase their business and help promote our young Marine recruits as well. This will begin with registration at 6:30am on Saturday the 28th of Sept. The 5k will take place along Noble pond way, Gideon and the Parkway. It will start and finish at the gym. Registration will give you a heat time and it is first come first serve so if you want an early heat, get here to sign up for it asap! I will send out about 30 people per heat ever 15-20 minutes starting at 8am. You will receive a wrist band when you come in to register and that wrist band will identify your heat. If you are a member or a Marine recruit you will not have to sign a waiver the day of but you will need to sign into a heat. All classes will be cancelled for this 5K to include our 10 am CrossFit Kid’s class.
We will have Tropical Smoothie, Mission BBQ, Semper Suds, NVA Jeep Brigade and VA Runner there to support us and showcase their businesses.
Teams of 2
25 Air Squats
20 Russian KBS 53/35
15 S2O 95/65
10 Box Jumps 30″/24″
5 Strict Pull Ups