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… Read more »
Workout of the Day
Strength: SnatchAccumulate 12 squat snatches at 80% of 1RM WOD: 4RFT 50FT DB Single Arm OH Walking Lunge 50/35 12 Single DB Box Step Up 50/35 24″/20″ 6 Strict HSPU(12 min time cap)
Strength: Volume Overhead Squat 4×12 WOD: 2RFT Calorie Bike 20/15 15 S2O 95/65 Calorie Row 20/15 15 S2O 95/65
Skill: Bar MU skill work Accumulate 15 jumping turnover + dips Accumulate 15 hips to bar (or closest achievable) If you have bar muscle ups: 10/8/6/4/2 in as little sets as possible WOD: 10 minutes to complete: 3 rounds 10… Read more »
Strength: Strict Press 4×8 WOD: AMRAP 12 10 Wall Ball 20/14 10 DB Burpee Deadlift 35/20 50′ walk with one DB in farm carry and one overhead 50′ walk with hands reversed
WOD: Fran 21/15/9 Thrusters 95/65 Pull Ups Skill (after WOD): Freestanding Handstand/Handstand Walk skill work: Wall walks Wall kick-ups/freestanding kick ups Handstand bailing practice Shoulder Taps
Join us for open gym from 10am – noon!
PARTNER WOD: Teams of 2For Time: 800m Run (together) 80 Wall Balls 20/14 80 Push Ups
Skill: Turkish Get Ups: Accumulate 20 reps WOD 4 Rounds: 3 Minute work: 15 Snatch 95/65 Max Cal Row 1 Minute Rest
WOD: Open 18.1 AMRAP 20 8 TTB 10 Single Arm Dumbell Hang Clean and Jerk 50/35 14/12 Cal Row
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