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.

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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

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Strength/Skill Schedule:
Monday: Push Jerk / Nurtirion WOD Retest
Tuesday: Hang Power Cleans/ 18.Zero
Wednesday: Front Squat
Thursday: Bench, BB Row/ Tabata
Friday: OPEN WOD 18.1
Saturday: Pull ups and Handstand Push up
Sunday: Push Press

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Push Jerk:
10:00 to find a Heavy set of 3
Then 3 by Max Reps at 85%

Beginner: 8 x 3 (Across)

Athletes: Focus on Cycling Speed

Nutrition Benchmark test (compare to Jan 15, 2018):

On a running clock:

From 0-12:00, AMRAP 12:
6 Front Squats (155/105#) Fx = 115/75#
8 C2B Pull-ups (Fx = pull-ups or ring-rows)
40 Double-Unders
Rest 3 minutes then when the clock reaches 15:00…

1 Max Set Unbroken Wall-Balls (20/14#)*

*Record two scores, Reps for AMRAP and Max Unbroken Set of Wall-Balls

Just a week away from 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.

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Clean:
Every :90 for 15:00
Perform 1 Power Clean + 1 Hang Power Clean
*Increase Weight every set

“Beginner”
Every :90 for 15:00
Perform 3 Hang Power Cleans (Across)

10-9-8-7-6-5-4-3-2-1
Push Press 115/80, Fx: 95/65
Toes to bar, Fx: Abmat Sit ups

RX+ 135/95

Free CrossFit Today at 11:30 am. No CrossFit Experience needed. Bring a friend and sign up HERE:

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Just a week away from 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.

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Deadlift
Establish a 1 Rep Max

“Beginners”
Establish a 5 Rep Max

For time:
600 Meter MB Run 20/14
21 Burpees
18 Hang Power Cleans 135/95, Fx: 115/80
400 Meter MB Run 20/14
15 Burpees
12 Hang Power Cleans 135/95, Fx: 115/80
200 Meter MB Run 20/14
9 Burpees
6 Hang Power Cleans 135/95, Fx: 115/80

Rx+185/115

Just a week away from 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.

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Open WOD: 15.2
Every 3 minutes for as long as possible complete:

From 0:00-3:00

2 rounds of:
10 overhead squats 95/65, 6 Scaled:65/45
10 chest-to-bar pull-ups, 6 Scaled: Pull Ups

From 3:00-6:00

2 rounds of:
12 overhead squats 95/65, 8 Scaled:65/45
12 chest-to-bar pull-ups, 8 Scaled: Pull Ups

From 6:00-9:00

2 rounds of:
14 overhead squats 95/65,  10 Scaled:65/45
14 chest-to-bar pull-ups, 10 Scaled: Pull Ups

Scaled Masters 55+
*45/35
*Jumping Pull Ups

Etc., following same pattern until you fail to complete both rounds

Every 3:00 for 15:00
Row 300 meters

Just a week away from 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.

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Snatch:
Every :90 for 15:00
Perform 1 Hang Snatch + 1 Overhead Squat
*Increase Weight every set

“Beginner”
Every :90 for 15:00
Perform 2 Hang Power Snatches + 1 Overhead Squat
*Use PVC for OHS if needed.

EMOM 15:
1) 2 Front Squats (ME: From the Rack)
2) 3-5 Muscle Ups,Fx:7-10 Ring Row (Feet on Box if possible) Get in the Ring Thing!
3) 20 KB Russian Twists (ME)