Virtual Nutrition Seminar 7:30 PM tonight!

Join Nutrition Coach Ann Brubaker at 7:30 PM for a virtual seminar on carbohydrates! Learn about different carb sources, their function in your body, and the role they play in your diet. Click here to join!

	Weekly Overview	Events/Classes
Monday	Ring Muscle Ups
Tuesday	Power Clean/Jerk Complex	Free CrossFit Class at 6 PM!
Wednesday	OHS/Power Snatch	Ab Attack at 6:45 PM
Thursday	Turkish Get Ups
Friday	Open Workout 22.1	Friday Night Lights!
Saturday	Long Conditioning	Free CrossFit Class at 9 AM!
Sunday	Back Rack Lunges

Strength

3 Rounds
Rx+:
5 Strict Ring Dips with :03 Hold in Support Each Rep
5 Toes to Rings + 3 Ring Muscle Ups

Rx:
3 Strict Ring Dips with :03 Hold in Support Each Rep
5 Toes to Rings + 1 Ring Muscle Up

Fx:
5 Box Dips with :03 Hold in Support Each Rep
5 Toes to Rings + 5 False Grip Ring Rows

Conditioning

AMRAP 12
8 Chest to Bar Pull Ups (Fx: 8 Pull Ups) (Rx+: 12)
8 Strict Handstand Push Ups (Fx: Kipping) (Rx+: 12)
400m Run

Conditioning

E2MOM 40
1: 22/17 Calorie Bike (Fx: 17/12) (Rx+: 25/20)
AMRAP Burpees
2: 22/17 Calorie Row (Fx: 17/12) (Rx+: 25/20)
AMRAP Burpees
3: 80 Double Unders (Fx: 60) (Rx+: 100)
AMRAP Burpees
4: 20 Dumbbell Box Step Ups (50/35) (Fx: 35/20) (Rx+: 70/50)
AMRAP Burpees
5: Rest

Join us from 1-4 PM at Settle Down Brewery Co. in Falls Church, to celebrate the beginning of the CrossFit Open! More details here!

Strength

E3MOM 15
3 Tempo Front Squats (55×5) (↑)

Conditioning

AMRAP 10
200m Run
10 Thrusters (115/80) (Fx: 75/55) (Rx+: 135/95)
1 Rope Climb (Rx+: Legless)

Looking forward to seeing everyone tomorrow at Settle Down Brewing Co., in Falls Church, from 1-4pm for our 2022 Open Pre-Game Party!

Strength

3 Rounds
5 Behind the Neck Snatch Grip Sotts Presses + 5 Behind the Neck Snatch Grip Push Jerks (↑)
10 Each Arm Single Arm Dumbbell Bench Press (↑)

Conditioning

EMOM 16
1: 275/225m Ski (Fx: 225/175) (Rx+: 325/275)
2: Rest
3: 2 Power Snatches (ME)
4: Rest

Strength

E2MOM 10
1 Push Press + 4 Push Jerks @75-80% (% Based on 1RM Push Press)

Conditioning

4 Rounds
500/450m Row (Fx: 450/400)
20 Dumbbell Hang Clean and Jerks (50/35) (Fx: 35/20)
10 Chest to Bar Pull Ups (Fx: Pull Ups)
5 Bar Muscle Ups (Fx: Chest to Bar Pull Ups)