Tuesday, February 20, 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

========================

Hang Power Cleans:
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

18.Zero
21-15-9
Dumbbell Snatches 50/35, Fx:35/20
Burpees over Dumbbelll (2018 Open standard)