Double-under and Toes-To-Bar Skills Clinic TONIGHT at 5:45 PM!

Sign up for the Skills Clinic today!

“Valentines Day”

With a Partner, One person working at a time.

Row 1000m 
50 Overhead Kettlebell Walking Lunges
50 Kettlebell Swings
50 Kettlebell Hang Cleans 
50 Kettlebell Push Press 
50 Pushups 
50 Squat Cleans (95/65) (Rx+: 115/80) 
50 Box Jumps (24/20) 
50 Sit-ups 
50 Burpees 
Row 1000m 

Rx Kettlebell: (24/16) 
Rx+ Kettlebell: (32/24) 

Male/Female teams must share the same barbell for squat cleans and adjust the weight each time they switch.

Solo version: Half the reps.

Strength

4 Rounds
10 Alternating Goblet Cossack Squats
10 Heels Elevated Narrow Stance Goblet Squats
Rest 1:00 Between Sets

Conditioning

AMRAP 12
12 Handstand Push Ups (Fx: 8)
6 Power Cleans (135/95) (Fx: 95/65) (Rx+: 165/115)
12 Chest to Bar Pull Ups (Fx: Pull Ups)
6 Power Cleans (135/95) (Fx: 95/65) (Rx+: 165/115)

SAVE THE DATE!
Come join us next Saturday, February 19th from 1-4 PM at Settle Down Brewery Co. in Falls Church, to celebrate the beginning of the CrossFit Open! 

Strength

E2MOM 12
3 Snatch Pulls to Hold in Extension + 1 High Hang Power Snatch (↑)

Conditioning

For Time:
20/15 Calorie Bike (Fx: 15/10)
800m Run
300/250m Ski (Fx: 250/200)

Time Cap 1:00 on assault bike.

Strength

5 Rounds
3 Scap Pull Ups + 2 Pull Ups to 90° + Peak Pull Up
3 Wall Walks

Fx:
5 Rounds
3 Toe Assisted Scap Pull Ups + 2 Toe Assisted Pull Ups to 90° + Toe Assisted Peak Pull Up
3 Plank to Pike Walks on Box

Conditioning

“Partner 20.2”
AMRAP 20
With a Partner Alternating Rounds
4 Dumbbell Thrusters (50/35) (Fx: 35/20)
6 Toes to Bar
24 Double Unders

Strength

E2MOM 10
6 Front Rack Lunges (↑)

Conditioning

30 – 20 – 10
Box Jump Overs (24/20) (Rx+: 27/22)
Alternating Pistol Squats (Fx: Reverse Goblet Lunges (24/16))
American Kettlebell Swings (32/24) (Fx: 24/16)