Warm Up
50 DU or 100 Jump ropes
Skills-Drills and Strength
Deadlifts – Ring Rows
WOD
5 rounds for time of:
10 DU or 20 Jump Ropes
6 Deadlifts 60% of 1RM
8 KB Swings 55/35
200 Meter Run
Great job yesterday! Truly inspired to see all the new people pushing past their old comfort zones and breaking into uncharted territory! We ARE getting stronger and healthier!
Warm Up
50 Floor Wipers
Skills-Drills and Strength
Front Squats
WOD
4 rounds for time of:
15 Front squats RX 115/75
10 toes to bar
200 meter run
David 'cleaning'
I hope everyone enjoyed their rest day. Today’s WOD should be a good one. Let’s focus on form and technique and do some work!
Warm Up
50 double unders/100 jump ropes
Skills-Drills and Strength
Hang-squat-power Cleans
WOD
For time:
21-15-9
Power cleans/jump box
RX 155/75
Joshua
Excellent work yesterday! Simple, basic WOD, yet very effective. With so many new people we’ll be focusing on learning a lot of basic CrossFit movements. We are also planning a foundational class that will be held one day next week or the weekend. Stay tuned for more info!
Warm Up
15 sit-ups/15 squats
Skills-Drills and Strength
Back Squats
WOD
3 rounds of 1 minute stations of:
Back Squats
Sit-ups
Rest one minute after each round-Score total reps
Had a blast watching the Regional’s this weekend! I hope everyone got a chance to catch some of the action! Now it’s time to DO WORK!
Warm Up
25 squats-50 sit-ups
Skills-Drills and Strength
Push-press/jerk practice
WOD
TEAM WOD
Coach Jen teaching power cleans!
Excellent work yesterday! Everyone really seemed to like that WOD and we saw some new PR’s!!! Great job everyone; even our newest members brought their A Game!
WARM Up
1000 meter row
Skills-Drills and Strength
3x3x3 pus-press/clean practice
WOD
For time complete:
5 cleans-run 200 meters 155/55
4 cleans-run 200 meters 165/65
3 cleans-run 200 meters 175/75
2 cleans-run 200 meters 185/85
1 clean-run 200 meters 195/95
You have 3 attempts at each weight; if you miss all 3 you must run another 200 meters and then go back down to previous completed weight and complete reps.
Bring you’re A GAME!
Steve's not 'playin'
We hope everyone enjoyed their rest and recovery day! We are so happy to see the BOX filling up with people who truly desire to transform their lives and become stronger-faster-healthier! The afternoon classes are really full so we are considering adding a class and changing up the times a bit…we’ll discuss that more in class today, but if you’re away on leave or vacation PLEASE keep up with the site so you’ll know what’s transpiring!
Watch below video for help with today’s WOD!
Warm Up
15 pull-ups-15squats-15 push-ups-15 floor wipers
Skills-Drills and Strength
3x3x 3 Back Squats
WOD
4 rounds for time of:
4 Curtis P’s 95/75
25 back squats 95/75
10 toes to bar or 10 knees to elbow
*Scaled version:
3 rounds for time off:
2 Curtis P’s
10 back squats
5 knees to elbows
Best seats in the house!
Great class yesterday…classes are starting to fill up so please make sure you’re on time and be prepared to DO WORK! Great job on yesterday’s WOD!!!
Warm Up
50 sit-ups-50 squats
Skills-Drills and Strength
3x3x3 Deadlift
WOD
15 Minute AMRAP of:
6 deadlifts 200/135
10 pull-ups
5 burpees
200 meter run
Mid-Atlantic Regional's
Spent the weekend at the Mid-Atlantic CrossFit Games Regional’s and was one of the most amazing experiences ever! What an honor it was to meet so many elite athletes whom exude confidence and exemplify all that makes CrossFit the quality program it is. If you ever get a chance to attend a CrossFit event, GO!
Now…LET’s DO WORK!
Warm Up
50 squats
Skills-Drills and Strength
3 minute AMRAP of: pull-ups
WOD
“Team WOD”
Joshua snatching 35lbs like its nothing!
Awesome work this week and today we’ll be doing another Team WOD (weather permitting) so come prepared for some fun! Mid-Atlantic Regional’s started today…you can keep track with local athletes here!
Warm Up
25 toes to bar/knees to elbow
Skills-Drills and Strength
Dumbbell snatches-cleans and presses
WOD
4 rounds for time of:
10 one arm dumbbell snatches (alternating arms)
10 jump box
25 sit-ups
WOD killers!
Excellent work this week! A few people have decided to do the Warrior Dash on May 20, so if you’re up for it let Coach Jen know and she’ll let you know the details. Also, we’ll be traveling to Maryland to see the Mid-Atlantic CrossFit Games regional’s this Sunday if anyone wants to tag along….going to be an amazing time!!!
CrossFit Faith
