10am: Olympic lifting 11am: Endurance WOD 3 Rounds  (2 Minute Stations) Calorie Row HR Pushups Double Unders Step-ups, 24″/20″ (45lb/25lb) *1 minute break after each round 1 MILE CASH OUT RUN Jane and Doug going for it Saturday morningRead more

Nate AMRAP 20 Minutes 2 Ring Muscle Ups 4 HSPU 8 KB Swings 70/53 Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker. We’re asking the CrossFit community to make donations to the “Nate Hardy Memorial Fund” in care of the Navy Federal Credit Union, Building 200, FTC Dam Neck, Virginia Beach, VA, 23461.    Read more

Press: 4 x 5 (use 75% – 80% of 1rm) Then… Partner Friday For Time: 50 Wall Ball Shots, 20/14  (10ft) / 50 Kb Swings, 53/35 40 Box Jumps, 24″20″ / 40 Toes 2 Bar 30 Cal Row / 30 Pistols 20 Cleans, 135/93 / 20 Burpees *Partners must do both movements before moving to the next rep scheme Our Holiday Party is Thursday December 18th. Please RSVP (check spam folder).  Read more

Snatch Balance 2-2-2 Then: 1 min Max Reps Snatch 75/45# 1 Min Max Reps Pushups Rest 1 Min 1 min Max Reps Snatch 95/65# 1 Min Max Rep Pullups Rest 1 Min 1 min Max Reps Snatch 115/80# 1 Min Max Reps Double Unders Rest 1 Min 1 min Max Reps Snatch 135/95# 1 Min Max Reps Pushups Rest 1 Min 1 min Max Reps Snatch 155#/110# 1 Min Max Reps Pullups Rest 1 Min 1 min Max Reps Snatch 175#/120# 1 min Max Reps Double Unders Post Loads and Total Reps to Comments:Read more

Skill WOD 7 Minute AMRAP: 30′ Handstand walk Strict Pullups, Men – 6 / Ladies – 4 Then… 3 Rounds 15 Pullups 12 Burpees over bar 9 Hang Snatches, 135/93 Then… Max Effort Front Plank Just a reminder that Coach Jenny, Kim and Nikki will be lifting at the USA Weightlifting American Open Saturday December 13th in DC.   If you are interested in going down, Information is on the events board at the gym.  Read more