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)
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!
Monday, 06/06/2016 Part I: 15 mins to set heavy single power or squat clean Part II: rotating tabatas- -C2B -Ring Dips -Burpees to Pull Up bar Score is total number of reps. Every rep counts, so don’t stop counting!! Don’t forget to join Amanda Zubricki and Dr. Anna Moseley for a free sports chiropractic consultation! They’ll be here during all evening classes. Please sign up using the link on our page.
Wednesday, 05/18/2016 Part I: Clean Complex -Hang power clean -Power clean -Front squat -Hang squat clean -Squat clean Complete one round every two minutes Part II: alternating double tabatas -Thrusters (75/55) -SDHP (75/55) Core: 3 max effort weighted plank holds
Thursday, 04/28/2016 Part I: 12 minute alternating EMOM- -ODDS: 1 pressing snatch balance + 1 heaving snatch balance + 2 snatch balance -EVENS: Choose between 5 and 12 T2B. Maintain this the entire EMOM Part II: 10 min AMRAP- -3 power snatch (using last weight) -6 HSPU -12 box jumps (24/20) #snatch #olylifts
Hey everyone! There’s still time to register for reps for rescue! It’s this Saturday at CF Reston, and we’d love it if you came out to support IJM and its mission to end slavery once and for all. There are still some individual slots left in each heat! If you register (https://www.regonline.com/Register/Checkin.aspx?EventID=1834525) email Maggie (email@example.com) and let her know you’ve registered and would like to be placed with a partner. We’d love to see you out and representing Fairfax for an awesome cause! If you don’t want to do the WOD but still want to support an athlete, you can click on the first post on this page. All the athletes are listed under our Reps For Rescue Campaign and you can give any amount you want. Thanks for being a part of our awesome community, and let’s #endit, together!!!!
Today’s WOD – 04/08/2016 Part I: Front squat – 4×10 1 set every 4 minutes. Partner up!! Part II: Tabata intervals. 8 rounds of each exercise before going on to the next. -Shoulder press (75/55) -SDHP (75/55) -Wall Balls (20/14) #tabata #24rounds #MetCon
Today’s WOD – 03/24/2016 WOD: 3 Rounds for time- -20 ground-to-overhead (115/75) -20 wall ball (20/14) -3 rope climbs Core: 50 (EACH) partner medball sit ups Don’t forget to tune in tonight at 8pm to watch the last Open workout announcement of the season! Also, be sure to join us tomorrow after the last class to unwind at BlackFinn up the street! Drinks will be on special and there will be free appetizers just for us! Click here: http://games.crossfit.com/ #wallballs #InTheOpen
Hey Everyone – please check your gym bags for a set of keys (Volkswagen key and fab) that may have accidentally been thrown in your gam last night! If you find them please give them to a coach! Thank you!