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Saturday, 03/18/2017 Athlete’s Choice Option A – 5 RFT: 15 pull ups, 10 Ground-To-Overhead (GTO) (95/65) Option B – 5 RFT: 10 C2B pull ups, 10 GTO (135/95) Option C – 5 RFT: 5 Muscle Ups, 10 GTO (165/115)

CrossFit Fairfax shared an image on Facebook

Open 17.2 drops in 1 hour! Important Rules/Regs RECAP- -Submissions for Open 17.2 are open from 8:00pm tonight untl 8:00pm Monday night -Tomorrow’s WOD will be the Open workout – equipment priority goes to those participating in the Open -If you can’t make it tomorrow, please do not forget that we have open gym Saturdays from 11:00am to 12:00pm and Monday 10:00am to 12:00pm. If you can’t make either of those, send us a message and we’ll see if we can work something out with you. #crossfitopen #17point2

CrossFit Fairfax shared an image on Facebook

What’s happening in March? Something every week… Check it out! #strengthincommunity #crossfit #fitness #motivation #fairfaxva

CrossFit Fairfax shared an image on Facebook

Tuesday, 02/07/2017 4 Rounds for time: -10 shoulder-to-overhead (no prescribed weight, but please pick something you can move unbroken) -15 C2B -20 HANGING dumbbell box step ups (24/20) [no prescribed weight, but pick something you can move with at a consistent pace] Core: 3×15 WEIGHTED abmat situps

CrossFit Fairfax posted on Facebook

Thursday, 01/26/2017 For time :: 10 down to 1 rep/rounds for time -HSPU -KB Swings (70/53) -Alternating lunges w/ kettlebell in front rack *Same weight* CORE – 50 partner medball tosses

CrossFit Fairfax posted on Facebook

Friday, 01/20/2017 Part 1: Pause back squats 4×3 1 round of squats every 3 minutes Part II: PLEASE READ CAREFULLY Athlete’s choice: Option 1: 5-4-3-2-1 of ring muscle ups + C&J (225/155) Option 2: 10-8-6-4-2 of bar muscle ups + C&J (185/125) Option 3: 21-15-9 of pull ups + C&J (135/95) —20 minute time cap— **Any of these options is considered “RX’d” – however, you cannot mix loads and movements. For example, if you can clean & jerk 125 but do not have bar muscle ups, you can’t do pull ups instead. Any questions, please ask a coach**

CrossFit Fairfax posted on Facebook

Saturday, 01/07/2017 *BRING-A-FRIEND DAY!!! Please come a little early to sign a waiver and meet the coaches* WOD: 5 rounds for time- -40 double unders -12 deadlifts (155/105) -9 hang power cleans (same) -6 push jerks (same) SCALED: (for your friends) 5 rounds for time -30 double unders (or 15 attempts) -9 deadlifts (75/45 or lighter) -7 hang power cleans (same) -5 push jerks (same) We look forward to seeing some new faces!!!

CrossFit Fairfax posted on Facebook

Saturday, 12/17/2016 *Holiday party tonight at Hyatt Reston Town Center! Be there or be square!* WOD: 20 min AMRAP- -10 pull ups -15 hang power snatches (75/55) -20 Wall Ball shots (20/14)

CrossFit Fairfax posted on Facebook

Friday, 12/09/2016 Open Workout 16.5 21-18-15-12-9-6-3 rep/rounds for time: -Thrusters (95/65) -Bar-facing burpees Compare: 03/25/2016* Core: 2×20 partner leg throwdowns *If you were here during the open, we posted this on SugarWOD. Be sure to record this on the app to see how you’ve improved!

CrossFit Fairfax shared an image on Facebook

Happy birthday, Angela! Although Angela moved to Oregon a little bit ago, she’s still close in our hearts! We’ll follow up to make sure you completed all required burpees. :)

CrossFit Fairfax posted on Facebook

Thursday, 12/01/2016 Skill: HSPU WOD: “NASTY GIRLS” 3 rounds for time: -50 air squats -7 muscle ups -10 hang power cleans (135/95) *15 minute time cap*

CrossFit Fairfax posted on Facebook

Tuesday, 11/01/2016 Part I: 15 minutes for a heavy single overhead squat – partner up! Part II: 10 minute AMRAP- -25 Pull Ups, 25 Burpees to pull up bar -20 C2B, 20 BTPUB -15 BMU, 15 BTPUB -10 ring MU’s, 10 BTPUB or rings

Ask the Doc: The Shoulder Rules

Ask the Doc: The Shoulder Rules

PT Kyle Sela offers simple rules to help you care for your shoulder joint and optimize movement. Say yes to improved performance and no to unnecessary pain.
From tabatatimes.com

CrossFit Fairfax posted on Facebook

Friday, 09/30/2016 Part I: 10 min alternating EMOM- -On the EVENS: 30 seconds of handstand holds OR 30ft-50ft handstand walk -On the ODDS: 20-40 double unders, OR 5 triple unders Part II: 5 rounds for time- -200m run -15 wall ball shots (20/14) -15 KB Swings (53/35) *20 minute time cap*

CrossFit Fairfax shared an image on Facebook

Don’t forget about YOGA! It’s happening at the gym tomorrow at 11am! You won’t want to miss it

CrossFit Fairfax posted on Facebook

Thursday, 08/25/2016 10 down to 1 rep/rounds for time: -HSPU -C2B -Power Cleans (135#/95#) Core: alternating tabatas – V-ups & Superman holds

CrossFit Fairfax posted on Facebook

Wednesday, 08/10/2016 Part I: 5 rounds- -500M row -Max effort HSPU 3 minutes per round. Rest two minutes between rounds. Core: alt. tabatas- -V-ups -Superman holds

CrossFit Fairfax posted on Facebook

Monday, 07/25/2016 Part I: 12 minute alt. EMOM- -ODDS: 30 ft. handstand walk or 30 sec. static hold against the wall -EVENS: 20 seconds cumulative L-hold from a pull up bar Part II: -5 Ground-to-Overhead (135/95) -7 lateral burpees -9 wall ball shots (20/14)

CrossFit Fairfax posted on Facebook

Friday, 07/08/2016 Part I: 20 minutes for a heavy single back squat Part II: for time- 21-15-9 -Overhead Squat (95/65) -T2B *15 minute time cap* Roll out your lower back!

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General Information

NameCrossFit Fairfax
OwnerJeff Tincher
Websitewww.crossfitfairfax.com
Phone(571) 449-7059
Emailinfo@crossfitfairfax.com
Address2831 Dorr Ave
Fairfax, VA 22031

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