Workout of the Day

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 »

Longer Cardio Session For time: 30 min cap 1000/800 Meter Row 25 Hand-Release Push Ups | Knee HRPU | Knee PU 50/35 Calories Bike 25 Strict HSPU | 1-2 mats | Pike Push Ups/z-press 50/35 Calories Bike 25 Hand-Release Push… Read more »

Strength: 2×5 Push Press @ 75%2×3 Push Jerk @ 85-90%2×1 Split Jerk @ 100% NOTE – all percentages are based off our 1RM PUSH PRESS, so we should not exceed the maximum of our push press when we are split… Read more »

Come and join us for Open Gym from 1000-1200!

Come and join us for open gym from 1000 – 1200

Teams of 2: (25 min cap) Partner 1: 40/30 Cal Row Partner 2: AMRAP C&J 135/95 | 115/85 | 95/65 Switch and Repeat Partner 1: 40/30 Cal Row Partner 2: AMRAP Snatch 135/95 | 115/85 | 95/65 Switch and Repeat… Read more »

Open 20.2 Complete as many rounds as possible in 20 minutes of: 4 dumbbell thrusters 50/35 | 35/20 6 toes-to-bars | knee raises 24 double-unders | single unders This is a long workout with relatively low reps, so pace your… Read more »