Dan Broughton

OHS 5-5-5-5-5 then.. AGOQ Workout #4 AMRAP 5 minutes: 9 HSPU 6 burpees 3 snatches 165/115

Bench Press 1-1-1-1-1 then.. 21-15-9 Push press 115/85 T2B

*New Coach Alert* Please help me in welcoming Kat Helwig to the CrossFit Woodbridge team! Kat has an extensive background with personal training and exercise physiology.  Currently she is pursuing a Masters degree in Exercise, Fitness and Health Promotion and… Read more »

Please join us today for Hero WOD Sunday from 10 am-12. The Hero WOD will be… “Loredo” U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team,… Read more »

Teams of 3: 40 minute AMRAP 1800 m row 90 double KB front rack squats 53/35 1800 m row 90 KB swings 53/35 1800 m row 90 shoulder 2 OH 95/65

21-18-15-12-9-6-3 Calorie Row KB Swings 53/35 Wall balls 20/14 T2B *25 minute time cap

5 rounds for time 50 double unders 35 sit ups 10 power clean 135/95

*New Coach Alert!* Please help us welcome a new coach the CFW community, Marcie Fyock. Marcie has an ABUNDANCE of knowledge and experience..to mention a few a Doctorate in Athletic Training and a Masters in Exercise Science.  Marcie has been… Read more »

*New Coach Alert!* Please help us in welcoming a new coach to the CFW family, Miranda Desmarais. Miranda has been an avid CrossFitter since 2013 and has a lot of knowledge/ experience to bring to the table. See below for… Read more »

Clean and Push Jerk Prep then.. 5 rounds for time NO RACKS! 5 push jerk 185/135 10 pull ups