Saturday, April 23, 2011

Saturday, April 23, 2011

***Important Announcement***
Beginning Saturday, March 19, we will host the weekly 2011 Reebok CrossFit Games Open workout for our competitors every Saturday at 1p through April 23 April 30. Please come by each week at this time to cheer on Neil A., Sidra C., Steve D., Tamra F. (from Dubai!), Ivy F., Rob K., Jen M., Meghan M., Josh M., David O., Joe P., Christy P., Dave R., Mike S. and Stuart W., as they attempt to qualify our affiliate team for the Mid-Atlantic Regional Final (June 3-5)!

This week’s Open workout (11.5) is:
as many rounds and repetitions as possible in 20 minutes:
5x power clean @ 145/100-lbs.
10x toes-to-bar
15x wall ball @ 20-lbs, 10′ target/14-lbs., 9′ target

Next week’s final Open workout (11.6) is also announced!

Congratulations Frank A., for completing our Elements Workshop curriculum!

as many rounds and repetitions as possible in 15 minutes:
9x deadlift @ 155/100-lbs.
12x pushup
15x box jump, 24/20″ platform

workout courtesy of