Saturday, May 31, 2014
***Important Announcement*** Today‘s workout will be held at P Street Beach. Classes are at 9a, 10a and 11a, and you can sign–up in MINDBODY! Following the end of the 11a class, all are welcome to stay for a potluck picnic and outdoor games! In case of a rain out, classes will be held at MPH. […]
Friday, May 30, 2014
clean 3-3-3-3-3 then, two rounds: max strict chin-up Compare results to July 16, 2012.
Thursday, May 29, 2014
three rounds for time: 50x double under 12x thruster @ 135/95-lbs. then, as many repetitions as possible in six minutes: 3x strict handstand pushup + 9x handstand pushup
Wednesday, May 28, 2014
for time: 400m run + four rounds: 15x chest-to-bar pull-up 15x hang power clean @ 115/75-lbs. + 400m run
Tuesday, May 27, 2014
Congratulations Christy A., for finishing in Second Place at the 2014 Reebok CrossFit Mid Atlantic Regional final and moving on to the the 2014 Reebok CrossFit Games in Los Angeles, CA! We are so unbelievably proud of you—for your indomitable will and determination, and for your humility. And, thank you to all of our supporters—everyone […]
Friday, May 23, 2014
three rounds for time: 800m run 30x dumbbell squat clean with 50/35-lb. dumbbells 30x single-leg squat (alternating, total)
Thursday, May 22, 2014
***Important Announcement*** This Friday’s (5/23) 12p class is moved to 11:30a, so that everyone has time to get to the Patriot Center in Fairfax, VA to see Christy A. compete at the Reebok CrossFit Games Mid-Atlantic Regionals. The first individual women’s event starts at 1p! hang snatch 2-2-2 back squat 5-5-5 Compare results to February […]
Wednesday, May 21, 2014
***Important Announcement*** This Friday’s (5/23) 12p class is moved to 11:30a, so that everyone has time to get to the Patriot Center in Fairfax, VA to see Christy A. compete at the Reebok CrossFit Games Mid-Atlantic Regionals. The first individual women’s event starts at 1p! five rounds for time: 21x box jump, 24″ platform 15x […]
Tuesday, May 20, 2014
deadlift 5-5-5-5-5 Compare results to December 13, 2013. then, three rounds; rest amply between rounds: max strict pull-up + max kipping pull-up* *After the first missed strict pull-up repetition, you must stay on the pull-up bar and continue the max effort using the kipping pull-up. This workout is scored by the total number of repetitions […]
Monday, May 19, 2014
“Fore!” with a 12 minute running clock: 4′ max clean and jerk @ 135/95-lbs. 4′ max rowing (calories) 4′ max burpee There is no rest between exercises. This workout is scored by the total repetitions completed. workout courtesy of crossfit.com