Category Archives: Uncategorized

Saturday – 8.30.15 – No Partner No Problem

The 9:30 crew pulling hard!       WOD: 4 Rounds for time: 400m Run 2 Rope Climb 10 Back Squat (From ground – 185/125)  


Friday – 8.28.15 – Press Complex + 1 Min. Max

Teaching them is more about life than the barbell   Strength: 5 sets to heaviest: 1 Push Press + 1 Push Jerk + 1 Split Jerk WOD: 5 Rounds 1 minute max calorie row 1 minute max burpee 1 minute max toe 2 bar 1 minute rest  


Thursday – 8.27.15 – Clean EMOM + Ascending Ladder(s)

Sweet Lou!       Strength: Every 90 Seconds x 12 Min. 2 Squat Cleans (Does NOT have to be touch and go – Build throughout EMOM) WOD: 5 Minute Ascending Ladder x 1 Hang Power Clean (Crx 155/105 – Rx 135/95 – L1 95/65) Box Jump Over (24/20) Rest 3 Minutes 3 Minute Ascending


Wednesday – 8.26.15 – Hero WOD “Nate”

  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,


Tuesday – 8.25.15 – Bench Press + Triplet

Anthony – SUPOHS       Strength: 5rm Bench Press WOD: 4 Rounds for Time: 10 Deadlift (Crx 255/175 – Rx 205/125 – L1 155/105) 20 Push Up 30 Double Under    


Monday – 8.24.15 – “AUSTIN”

For the remainder of the summer the 8:30am is cancelled.  Starting Wednesday the 9th we will be adding a 7:30am class that meets M/W/F.  If classes are cancelled we will post the cancellation on the main site and both FB pages. You will  also notice that you can not sign into a class that is


Saturday – 8.22.15 – Team WOD

Pat showing off a nice finish on the snatch! WOD: Teams of 2 AMRAP 20 5 BURPEE PULL UP 10 HOLLOW ROCK 20 DOUBLE UNDER PACER..10 DB THRUSTER (45/25) – 30 ANCHORED SIT UP  


Friday – 8.21.15 – Running Clock

Get ready for the next nutrition challenge….this one will be completely different than anything we have ever done before…GET READY! WOD: On a 20 minute clock Part 1: 0-12 EMOM x 12 Min. 1 – 5-8 HSPU (Strict if possible) Min. 2 – 30-45 second hanging L-sit Min. 3 10-15 Calorie Row Part 2: 12:01-20


IMPORTANT SCHEDULE UPDATE – 6pm Class is Cancelled Today….

All other classes are on as regularly scheduled.  Thank you for understanding. -Rick


Thursday – 8.20.15 – “The Furnace 3.5″

   We all start somewhere.  Embrace it!       W.O.D “The Furnace 3.5″ For Time: 35 Front Squat (155/105) 35  Box Jump (30/24) 35 Slam Ball (40/25) 35 Chest 2 Bar Pull Up 35 HRPU 35 KB Swing (70/53) 35 Wall Ball (20/14) 35 Burpee 35 Double Under