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Call us: 571-318-9427
Call us Text us Drop in Pricing
Drop inTry Us For Free

WOD / Events

18
Dec

Wednesday, December 19, 2018

December 18, 2018

Modified Christmas Schedule: Check Zen Planner and Schedule Page for Class times

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Wear you best Ugly Christmas Sweater or TShirt for ALL WODs Today! We will get a class photo and share for the holiday season. We Can’t wait to see who has the best worst taste!

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Get ready for the next 30 Day Reset Program will start on January 14th, 2019.

This is a a 4-week guided program to help you reset, focus, and start to create a nutrition plan that works for you. You’ll build a strong foundation that focuses on nutrient dense, whole foods that are easy to eat on a regular basis.

If your nutrition has gotten off track, or you just want to learn what works for you to support your energy, performance, and body composition goals, now is the time. Early bird pricing is $77 and goes until December 21st!

You can read up on all the details and sign up here:

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Deadlift
4×2@93-95%
AMRAP@93-95%

4 Rounds for times:
75 Double Unders (Fx: 50)
25 Russian Kettlebell Swings (32/24) (Fx: 24/16)

Tababta: Abmat situps

17
Dec

Tuesday, December 18, 2018

December 17, 2018

Modified Christmas Schedule: Check Zen Planner and Schedule Page for Class times

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Ugly Christmas Sweater WOD: Wednesday, December 19, 2018

Christmas is on a Tuesday this year. So we have to roll with punches while everyone is in town. Wear you best Ugly Christmas Sweater or TShirt for ALL WODs on Wednesday, December 19th! We will get a class photo and share for the holiday season. We Can’t wait to see who has the best worst taste!

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

Get ready for the next 30 Day Reset Program will start on January 14th, 2019.

This is a a 4-week guided program to help you reset, focus, and start to create a nutrition plan that works for you. You’ll build a strong foundation that focuses on nutrient dense, whole foods that are easy to eat on a regular basis.

If your nutrition has gotten off track, or you just want to learn what works for you to support your energy, performance, and body composition goals, now is the time. Early bird pricing is $77 and goes until December 21st!

You can read up on all the details and sign up here:

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

Strict Muscle Ups
RX+: 6 sets of 3/2 Weighted Strict Muscle Ups
Rx: 5-8 sets of 1 Chest to Ring Pull up + 2/1 Strict Muscle Ups

Scaling Options:6-8 Ring 2 Chest Pull Ups + Dips
6-8 Ring Pull ups + Dips
6-8 Ring Rows + Dips

*All athletes should be using the false grip
15:00

5 Rounds
AMRAP 3:
300m Row
10 Shoulder to Overhead (155/105) (Fx: 115/80)
Max Burpees Over Bar
Rest 3:00

Score is Total Burpees

16
Dec

Monday, December 17, 2018

December 16, 2018

Ugly Christmas Sweater WOD: Wednesday, December 19, 2018

Christmas is on a Tuesday this year. So we have to roll with punches while everyone is in town. Wear you best Ugly Christmas Sweater or TShirt for ALL WODs on Wednesday, December 19th! We will get a class photo and share for the holiday season. We Can’t wait to see who has the best worst taste!

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

Get ready for the next 30 Day Reset Program will start on January 14th, 2019.

This is a a 4-week guided program to help you reset, focus, and start to create a nutrition plan that works for you. You’ll build a strong foundation that focuses on nutrient dense, whole foods that are easy to eat on a regular basis.

If your nutrition has gotten off track, or you just want to learn what works for you to support your energy, performance, and body composition goals, now is the time. Early bird pricing is $77 and goes until December 21st!

You can read up on all the details and sign up here:

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

Overview of week:
Monday: Overhead Squat/ Hero WOD “Randy”
Tuesday: Muscle Ups
Wedesday: Deadlift
Thursday Benchpress and Partner WOD
Friday: Hang Clean and Jerk
Saturday: Handstand Push Ups
Sunday: Back Squat and Row intervals

Overhead Squats
5×2 (ME)

“Randy”
For Time:
75 Power Snatches 75/55

Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children.

Finisher:
4 Sets
10 V Ups
10 Hollow Rock
Challenge: Go Unbroken for all 2+ sets

15
Dec

Sunday, December 16, 2018

December 15, 2018

E2MOM 14 min.
Push Press
Set 1: 10 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 3 reps
Set 5: 3 reps
Set 6: 2 reps
Set 7: 2 reps
Build to ME

For Time:
18-12-6
Toes to Bar (Fx: Weighted Situp 25/15)
Box Jump 24/20
Hand Release Push Up

*Weighted sit up: Plate stays on chest at bottom and finishes overhead locked out head through shoulders

14
Dec

Saturday, December 15, 2018

December 14, 2018

Get ready for WOD 2! Our next CrossFit Kids (8-12) class is Saturday, December 15, at 10:00 am.Classes are $15 (cash, paypal, venmo or billable to memberships of parent or guardian) for 1 hour taking place on select Saturdays of the month. For more info email Coach Addie at [email protected], Subject: CFR7 CFkids

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Front Squat:
2×3
3×2
Building to ME

:30 on/ :30 Off for 16:00
*Ski Erg
*Plate Ground to Overhead 45/25, Fx:25/15
*Assault Bike Cals
*Burpees

Partner athletes and alternate on :30 for bike and skerg if necesary

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