Wednesday, February 21, 2018


Wednesday, February 21, 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


Front Squat:
10-8-6-4-2 (ascending)
*Rest as needed

5 x 5 (Across)

8 Box Jumps 30/24, Fx: 24/20 (BCF 32/26)
6 Deadlifts 315/220, Fx: 225/150
400m Run

CFR7 New You:
10 Box Jumps 20/12
10 Deadlifts (Coaches recommendation)
300 M Run