EMOM 7- AHAP 1 Clean (squat) 1 Front Squat 1 Jerk Then…. 800m Run 9 Ring Muscle Ups 9 Clean and Jerk 135/95 400m Run 7 Ring Muscle Ups 7 Clean and Jerk 200m Run 5 Ring Muscle Ups 5 Clean and Jerk Congrats to Steph, who also graduated with her Master’s Degree!Read More

3 rounds of Max Effort Dips (if you can do a set of 20 add weight) Then: 21 – 15 – 9 Kettlebell Snatch (one arm – R) 53/35 L-Hang Pull Up Kettlebell Snatch (one arm – L) 53/35 CFWC 2014 Regional Team has been working hard and ready for this weekend!Read More

Reminder: There will be no Yoga or Olympic Lifting class this Sunday 10 AM- Open Gym 11 am- Endurance WOD 5 Rounds 11 Back Squats 185/135 7 Burpee Pullups 400m Run Congratulations to Janice B who graduated with her Master’s DegreeRead More

8am: CrossFit 9am: Crossfit 10am: Open gym/Beat the Coach   10 min to establish a heavy Turkish Getup on both arms Then… 3 Rounds: 400m run 30 Walking lunges, 53/35 20 KB snatch, Alt 53/35 10 Weighted Pullups, 53/35 Support your Snatches & Jerks down at the Mid- Atlantic Regional $20 (cash or charge account)...Read More

With a partner, complete the following 50 Thrusters, 95/65 10 Rope Climbs 40 Thrusters, 115/75 8 Rope Climbs 30 Thrusters, 135/95 6 Rope Climbs * During thrusters, the bar may never touch the ground during the working set. Come join us Memorial day at 10am for the classic hero WOD “Murph”. 1 mile Run 100...Read More

Romanian Dead Lift 5×8 Then: 15 Min Nate 2 Muscle Ups 4 Hand Stand Pushup 8 Kettle Bell Swing (2pood/1.5pood) Post Loads and Rounds to Comments: Above is quick video on Proper RDL form. The RDL is a great assistance strength movement to help attain new PRs in the Deadlift and Squat if done correctly.Read More

We will be hosting our annual Memorial Day Murph workout Monday May 26th at 10am. “Murph” 1 mile run 100 pullups 200 pushups 300 air squats 1 mile run  Read More

TEST: Find 1 RM Jerk ( 15 min) Then… “Grace” 30 Gound to OH, 135/95 Then…Cash out: Flight Simulator Practice (10 min cap) (complete DU in increments of 5 -10-15-20-25-30-35-40-45-50- 45……) Watch TEAM CFWC Snatches & Jerks live next weekend on the games site MID-ATLANTIC REGIONALS (MAY 23-25)Read More

Front Squat 3-3-3 Then……… Fran 21-15-9 Thruster 95/65 Pullup Then…. Immediately after, row 1000 Meters See you for Fran!!  Read More

Gymnastic Strength 4 Rounds Not for Time 1A) 30′ seal walk 1B) Rope Climb (Your hardest version leg less – w/legs – Rope Pull-ups[5] – Jumping Rope Pull-ups[5]) Then: 15 Min AMRAP 10 Power Snatches 115/75 10 Alternating Barbell Step-ups 20/16 ”    Read More