Power Clean: 2-2-2 Then… Partner Elizabeth 42-30-18 Power Clean, 155/105 Ring Dips *200m Fireman’s carry after each round   Kim, Jenny, & Nik during Event 4 of the Mid-Atlantic Regionals    Read More

5 x 1 Snatch Balance x 1 OverHead Squat Then Nancy 5 Rounds 400 Meter Run 15 Over Head Squats (95/65) Post Loads and Times to Comments:Read More

Push Press: 5-5-5 Then… Cash In: 125 DU Then complete in any order: 50 Deadlifts, 225/155 50 Toes 2 Bar 50 Wall Ball Shots, 20/14 Cash Out: 125 DU Murph 2014  Read More

Back Squat 5-5-5 Then….. 9-6-3 Strict HSPU Hang Power Clean 135/95 Burpee over Bar Then… 2000m Row for time     Team Snatches and Jerks at Regionals      Read More

10AM- MURPH (Keg and cookout to follow) MEMORIAL DAY MURPH 1 mile run 100 pullups 200 pushups 300 squats 1 mile run *complete the pullups, pushups, and squats in any orderRead More

Rest Day. CFWC is Closed Today due to CrossFit Regionals. Rest up for Memorial Day Murph.        Read More

Pullup and Muscle Up Practice Then Hero WOD Michael Three rounds for time of: Run 800 meters *50 Back Extensions 50 Sit-ups *We will sub RDLs for the BEs Post Time to comments: 8am Beginner WOD 9am Intermediate/advanced 10am Beat the WingyRead More

With a Partner, Complete the Following: 150 Wall Balls Shots, 20/14 90 cal Row 30 Snatches, 135/95 *1 partner works at a time. Your Snatches & Jerks are in Fairfax, VA for the Mid-Atlantic Regionals! Watch them LIVE this weekend HERE.  Read More

Deadlift 2-2-2 (No Bounce) Then 10 Min Amrap of 10 Deadlift (275/185) 20 Box Jumps Cash Out Death By Pullup (15 Min Cap, start back at 1 if you fail) Post Loads, Rounds and reps to comments:Read More

OHS: 3-3-3 Then… 15 min AMRAP: 30 Double Unders 20 KB Swings, 53/35 10 Target Burpees (above max reach) Regionals 2010Read More