21
Mar
Wednesday, March 22, 2017
Get ready this Friday, March 24th at 6:30 pm to watch the best Ladies and Men both scaled and Rx go at it for the 17.5 Showdown! Bring a beverage and a friend and lets do this!
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Friday night at the Showdown, CartoonFit Comics will have a table set up at CrossFit Route 7 to spread the news about our upcoming children’s book which we hope will help you share your love of fitness with your kids using CrossFit equipment characters that have come to life. We will have a few ebook and print samples of the book at our table, a sign-up for the print version, as well as some other artwork and merchandise to help you through the last week of the Open.
Description – Order the children’s book here:
CartoonFit is on a mission to pass on the passion for fitness and a healthy lifestyle to our kids. We’re creating our first kids’ book that will be fun to read and great to learn about high-intensity, functional fitness inspired lessons. If you’re interested in CrossFit, a Paleo/Primal lifestyle, running, fitness or competition in general, this is the perfect story to share with your kids. Preview video.
Other info:
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Back to Basics Running Clinic March 29, at 5:30pm and 6:30 pm with Rory from Potomac River Running Tyson’s. Running is one of the most challenging things a person can do. Whether for short distance at high speeds or long distances at a moderate or slower pace. It is definitely difficult if you don’t have the technique. Join us with Rory from Potomac River Running Vienna for a running clinic to better prepare you for the Workout of the day.
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FX: Kipping Handstand Push up technique
RX: handstand walking practice
Partner WOD:
3 Rounds for time:
60 double unders
50 Wall Ball Shots 20/14
40 Burpees
30 Cal Row
20 Hand Stand Push Ups Fx: Hand Release Push ups
3 Rounds for time:
60 double unders
50 Wall Ball Shots 20/14
40 Burpees
30 Cal Row
20 Hand Stand Push Ups Fx: Hand Release Push ups
Extra Credit
12-16 Single Leg Dumbbell Deadlifts (6-8 each side)
10-12 Deficit Push ups 4″/2″
12-16 Single Leg Dumbbell Deadlifts (6-8 each side)
10-12 Deficit Push ups 4″/2″