Workout of the Day

17.2 Complete as many rounds and reps as possible in 12 minutes of: 2 rounds of: 50-ft. weighted walking lunge 50/35 | 35/20 16 toes-to-bars | knee raises 8 power cleans 50/35 | 35/20 Then, 2 rounds of: 50-ft. weighted… Read more »

4 Supersets: A) 8 Back Squats @ 60% 1RM B) 12 Dual DB RDLs Rest 90s-2minutes Strength – Pairing our squats with some posterior accessory, so weight on the squats should be a little lighter and you should have a… Read more »

Power Snatch – 15 minutes to find a heavy touch and go triple Snatches – working on building comfort with a heavier barbell and touch and go reps. If rest is needed, rest overhead or at a hang, not on… Read more »

Bench Press – 10/8/6/4/2 at 60%, 70%, 75%, 80%, 85-90% Bench Press – we’ll run a 20 minute clock to find a heavy for the day to use for percentages. We’ll need to move with a purpose to have enough… Read more »

Push Jerk – 2×3 @ 80%, 2×2 at 85%, 2×1 at 90% Jerks – does not have to be touch and go (can rest on chest between reps) 4RFT: 12 min cap 250m/200m row 50′ Dual DB Overhead Walking Lunge… Read more »

Hansen: 5 RFT 30 KBS 70/53 30 Burpees 30 GHD Sit Ups (or regular) Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother… Read more »

Closed! Come and join the CFW family competing at the Mid-Atlantic Coalition Clash at Crossfit Lorton!

Workout 19.2 Beginning on an 8-minute clock, complete as many reps as possible of: 25 toes-to-bars | knee raises 50 double-unders | single unders 15 squat cleans 135/85 | 95/55 25 toes-to-bars | knee raises 50 double-unders | single unders… Read more »

2RFT (25 min cap) 800m run 50 sit ups 1000/900m row 25 Russian KB Swings 70/53 | 53/35 | 35/26 Today is all about cardio and core complimenting each other. Stability – Accumulate 10 air squats with 20s hold at… Read more »

Deadlift 2×3 ~ 85% 2×2 ~ 90% 2×1 ~ 95-100% Deadlifts, 6 heavy sets today, so we’ll spend most of our time here. AMRAP 10 8 Dual DB Clean 50/35 | 35/25 | 25/15 8 Dual DB Push Press 50/35… Read more »