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

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) Oh..and HAPPY BIRTHDAY COACH NIKKI!Read more