Workout of the Day

Behind the neck snatch grip push press w/ 3 sec. pause @ top of each rep. 4X5 Target %% is 70-80% of power snatch Working on stability in that overhead snatch position, as well as a strong hip drive and… Read more »

Come and join us for open gym from 1000-1200!

Valentine’s Day Partner WOD 3RFT (40 min cap) 400m run (together) 30 Burpee over partner | burpee to target | Burpee 30 Synchro Dual KB Deadlifts 53/35 | 35/26 | 26/18 30 Hand-held* synchro DB box step ups 35/20 |… Read more »

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!