Monday, February 18, 2018


Monday, February 18, 2018

Get ready for CF Open WOD 18.1 night. After you register for the Open, come to the box Thursday night, February 22 at 8 pm for the Open Announcement.. Only Dave Castro knows what the workouts will be but you can win a FREE T-Shirt if you guess is close.

No Yoga at at 7:30 pm but there will be Open Gym available.


Saturday, February 24, from 4-7 pm. Test your fitness! We going to have a good time at Bowl America Falls Church. Bring your family and lets see whose got skills. Spread the word!

Address: 140 S Maple Ave, Falls Church, VA 22046


Strength/Skill Schedule:
Monday: Push Jerk / Nurtirion WOD Retest
Tuesday: Hang Power Cleans/ 18.Zero
Wednesday: Front Squat
Thursday: Bench, BB Row/ Tabata
Friday: OPEN WOD 18.1
Saturday: Pull ups and Handstand Push up
Sunday: Push Press


Push Jerk:
10:00 to find a Heavy set of 3
Then 3 by Max Reps at 85%

Beginner: 8 x 3 (Across)

Athletes: Focus on Cycling Speed

Nutrition Benchmark test (compare to Jan 15, 2018):

On a running clock:

From 0-12:00, AMRAP 12:
6 Front Squats (155/105#) Fx = 115/75#
8 C2B Pull-ups (Fx = pull-ups or ring-rows)
40 Double-Unders
Rest 3 minutes then when the clock reaches 15:00…

1 Max Set Unbroken Wall-Balls (20/14#)*

*Record two scores, Reps for AMRAP and Max Unbroken Set of Wall-Balls