Rest Day
Today is a scheduled rest/recovery day, but don’t worry! We are open and running on a normal class schedule. In today’s CrossFit group classes, you’ll have the option of doing either yesterday or...
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WOD 12.1.18
Team Metcon In teams of 3 with one partner working at a time, complete the following… For Time: 2100m Row 180 Double-Unders 150 Dumbbell Thrusters 120 Pull-Ups 90 Burpees 45 minute cap The work does...
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Power Snatch | WOD 12.2.18
Power Snatch Every Minute on the Minute x 4: 3 Power Snatches Work up to a medium-heavy triple. Rest 2 minutes, then… Every Minute on the Minute x 4: 2 Power Snatches Work up to a medium-heavy double....
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Dumbbell / Kettlebell Complex | WOD 12.3.18
Dumbbell / Kettlebell Complex 12-16 Dumbbell Bench Press 16-24 Double Kettlebell Rack Walking Lunges Work up to a challenging load on each. Rest as needed between movements. Post loads to comments....
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December 3, 2018 – January 27, 2019
Current Training Cycle Template Training Cycle Dates: M 12/3/18 – Su 1/27/19 Goals: To build upon the unilateral strength work from the previous cycle, with an eye toward proficiency and stamina in...
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Today is a scheduled rest/recovery day, but don’t worry! We are open and running on a normal class schedule. In today’s CrossFit group classes, you’ll have the option of doing either yesterday or...
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WOD 12.5.18 | Deadlift
Skill: Toes-to-Bars Every Minute on the Minute x 15: 1) 8 Thrusters 115/75 2) 6-12 Toes-to-Bars / Hanging Knee or Leg Raises 3) Rest Choose the scaling option for Toes-to-Bars that allows you to...
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WOD 12.6.18
WOD 12.6.18 Performance Every 5 Minutes for 5 Sets: 30 Double-Unders 10 Bar Facing Burpees 5 Power Snatches 135/95 Score times for each round. Aim for consistency. Fitness Every 5 Minutes for 5 Sets:...
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Today is a scheduled rest/recovery day, but don’t worry! We are open and running on a normal class schedule. In today’s CrossFit group classes, you’ll have the option of doing either yesterday or...
View ArticleClik here to view.
WOD 12.8.18
Partner Metcon AMRAP 10 Minutes: 10 Wall Balls 20/10, 14/9, 10/8 10 Hang Power Cleans 95/65/35 Partners alternate rounds. Rest 5 minutes, then… AMRAP 10 Minutes: 10 Dumbbell Alternating Snatches...
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WOD 12.9.18
WOD 12.8.18 For Time: 2 Rounds 400m Run 9 Squat Cleans 135/95/45 2 Rounds 400m Run 6 Squat Cleans 185/125/75 2 Rounds 400m Run 3 Squat Cleans 225/155/95 30 minute cap If the runs take you longer than...
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1/1/19 – 3/24/19 Look, Feel, Perform Better Challenge
Sofia, one of the 1st place winners of last year’s LFPB Challenge The 2019 Look, Feel, Perform Better Challenge It’s that time of year again: New Year’s resolution time. While we believe it’s best to...
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Rope Climb | WOD 12.10.18
Rope Climb (Bring tall socks today!) 20 Minutes for Quality: 1-3 Rope ascents (or 3-6 rope climbs from floor) 8 Filly Z-Press Spend a minute or two each round on rope climbs at an appropriate scale,...
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1/1/19 New Year’s Day Yoga, Mindfulness, and Intention Setting Workshop
Join Sasha Slocombe and Coach Chris Fox from 9am to 10:30am, Tuesday, January 1st and start off 2019 with intention. By developing a connection between the body and breath, you’ll be able to come back...
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Rest Day
Underneath the Hoodie: Katie Harper Vital Stats Height: 5’4″ Weight: 135 DOB: March 6th, 1990 Born and raised: Montgomery County, MD Place of higher learning: BcS in Kinesiology, University of...
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Deadlift / Bench Press
Deadlift / Bench Press For Quality: 21-18-15-12-9-6-3 Deadlifts @ 1.5x Bodyweight Bench Press @ .75x Bodyweight Work through the reps with virtuosity and a moderate pace, stopping 2 reps shy of failure...
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WOD 12.13.18
WOD 12.13.18 In 2 Minutes: 250/200m Row Establish a max Squat Snatch in the remaining time. Rest 3 minutes Repeat for 6 total sets. Score total meters and total weight. The barbell can be pre-loaded to...
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Rest Day
Today is a scheduled rest/recovery day, but don’t worry! We are open and running on a normal class schedule. In today’s CrossFit group classes, you’ll have the option of doing either yesterday or...
View ArticleWOD 12.15.18
Monster Team Metcon Team Workout 1 In teams of 3 with one partner working at a time… AMRAP 14 Minutes: 7 Burpees 7/5 Calories Bike Rest 5 minutes, then… Team Workout 2 In teams of 3 with one partner...
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WOD 12.16.18
WOD 12.16.18 A) Every Other Minute x 10: 7 Hang Power Cleans 115/75 7 Push Presses 115/75 The load should be light-medium for you and cycled unbroken. Rest 5 minutes, then… B) 2 x 8 Minute Row @ 16...
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