WOD / Events

Yoga with Kendra tonight at 7:30 pm. Free for CFR7 members and $10 drop in.

Great reads. CrossFit and Yoga need one another: http://zusayoga.com/yogaandcrossfit/

http://www.tabatatimes.com/10-reasons-why-crossfitters-should-start-practicing-yoga-5282013/

Push Press:
10-8-6-4-2 (ascending, Heavier from Last week)
*Rest as needed

“Beginner”
5 x 5 (Across, 5-10# heavier from last week)

3 Rounds of Rotating Stations
1:00 Assault Bike Cals
Rest :30
1:00 Atomic Situps 45/25 ,Fx: Abmat Sit Up with Plate
Rest :30
1:00 Russian Kettlebell Swings 32/24, Fx:24/20
Rest :30
1:00 Plank on Elbows
Rest :30

Good by February. It was fun but now it’s time for warmer days. Please!

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

Snatch Complex:
5 x 1 (ME)
2 Hang Squat Snatches + 1 Overhead Squat

“Beginner”
6 x 1
2 Hang Power Snatches + 3 Overhead Squats

Parter WOD (one working at a time)
For Time:
27-21-15-9
Row Calories
Burpees over Box 24/20
Chest to Bar Pull ups, Fx: Pull ups

Deadlift
5 x 5 (Across around 75-80%)
“Beginners”
5 x 5 (Across)

AMRAP 9;
10 Hang Power Cleans 115/80, Fx: 95/65
30 Double Unders

First community outing of 2018. No better way to spend the evening than with Family, friends and bowling. Thanks for coming out.

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

CrossFit OPEN STUFF!
*Athletes remember that score MUST be submitted online by 8 pm Monday.

*If performed at Open gym the Coach must Supervise (oversee) the WOD even if you have a judge for scores to be valid. If not you must video the WOD via CF Open Rules and submit the video online.

*Please ensure you have a clear understanding of rules, movements and standards and having a judge.-It is the athletes responsibility to find a judge.

Sunday OPEN Gym is Open WOD make up time. Please ensure the following.

*Clear understanding of rules, movements and standards
*A judge-This is your responsibility to find a judge not the Coaches responsibility.
*Video if you do not have a judge and submit online

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

Push Press:
10-8-6-4-2 (ascending)
*Rest as needed

“Beginner”
5 x 5 (Across)

10:00 Cap

12 min AMRAP, as many rounds as possible:
12 HSPU
10 Alternating Pistols
8 Power Snatches 115/80, Fx: 95/55

Today, 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

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

Strength:

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

“Beginner”
5 x 5 (Across)

Conditioning:

Team Burpee and Assault Bike Conga Line:
15 min AMRAP in teams of 3 (4 per team if class is over 15 people), one athlete sprints through the following then tags the next athlete and they start:
8 burpees
10/7 Assault bike Calories
*RX+ 15/12

Each effort is to be Maximal Effort in intensity

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

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

WORKOUT 18.1
Complete as many rounds as possible
in 20 minutes of:
8 Toes-to-bars, Scaled Hanging knee raises
10 Dumbbell hang clean and jerks 50/35, Scaled 35/20
14 / 12-Calorie Row

VARIATIONS
Rx’d: (Ages 16-54)
Men use 50-lb. dumbbell
Women use 35-lb. dumbbell

Scaled: (Ages 16-54)
Men perform hanging knee-raises, use 35-lb. dumbbell
Women perform hanging knee-raises, use 20-lb. dumbbell
Teenagers 14-15:

Boys use 35-lb. dumbbell
Girls use 20-lb. dumbbell

Scaled Teenagers 14-15:
Boys perform hanging knee-raises, use 20-lb. dumbbell
Girls perform hanging knee-raises, use 10-lb. dumbbell

Masters 55+:
Men use 35-lb. dumbbell
Women use 20-lb. dumbbell

Scaled Masters 55+:
Men perform sit-ups, use 20-lb. dumbbell
Women perform sit-ups, use 10-lb. dumbbell

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

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

Superset Strength:
Bench Press 4 x 4 (Across)
Barbell Row 4 x 6 (Across)

Tabata:
Plate Ground to Overhead 45/25, Fx:25/15
Abmat Situps
OH Plate Lunges 45/25, Fx:25/15
Row Cals

*Not rotating

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

“Beginner”
5 x 5 (Across)

AMRAP 15:
8 Box Jumps 30/24, Fx: 24/20 (BCF 32/26)
6 Deadlifts 315/220, Fx: 225/150
400m Run

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