Workout for Monday, 1 June

***I will lead the 0615 class. Ray will lead the 1130 class."

WOD: "Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments.

Execute the back extensions and situps in any order. We have two GHBs. Execute back extensions on the GHBs as the GHBs are free. If you finish your situps and the GHBs are still not open, execute Supermen.

Workout for Friday, 29 May

***Marco will lead the 0615 class. No instructor yet for 1130 class. I will not be at CF today.***

1. Please be prepared for a shift in workout times. The heat/humidity will quickly drive us to a morning-only class. I anticipate this change occurring the second week in June.

2. WOD:

7 rounds for time:
15 med-ball cleans
10 ring dips (scaled: jumping ring dips)

3. WOD for afternoon class if Marco can't run double-duty:

3/4 Cindy
5 pullups
10 pushups
15 air squats
AMRAP in 15 minutes

Workout for Thursday, 28 May

***I will lead the 0615 class. Ray will lead 1130 class.***

WOD:

"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Post number of pull-ups completed for each round to comments.

See you at 1130!

Workout for Wednesday, 27 May

***Marco will lead the 0615 class. I will lead the 1130 class.***

WOD:

21-15-9
400m run
185 DL
30# DB shuttle (I will demonstrate)
Ring pushups

Post time to comments. See you at 1130.

Memorial Day Workout Schedule

Due to the holiday weekend. There will be NO classes Friday, 22 May through Tuesday, 26 May. Next class is 0615 Wednesday, 27 May.

See you on Wednesday.

Workout for Thursday, 21 May

***Marco will lead the 0615 class. I will lead the 1130 class.***

WOD: Buddy Team Event

5 Stations, 50 reps per team, 3 rounds

• Burpees
• Walking Lunge
• Box Step ups holding 45# plate (1 tire high)
• 20# Wall Ball
• KTE

Team carries (1) 25# plate from station to station. Only one person per team executes the exercise at one time. Use any strategy to break up sets.

See you at 1130.

Workout for Wednesday, May 20

***Marco will lead the 0630 class. I will lead the 1130 class.***

WOD:

21-15-9
400m run dumbells

• 1st round - carry (2) 30# dumbbells
• 2nd round - carry (1) 30# dumbbell
• 3rd round - run clean

95# front squat
45# OHWL

Post time to comments. See you at 1130.

Workout for Tuesday, 19 May

***Marco will lead the 0615 class. I will lead the 1130 class.***

WOD:

30 65# pushpress
20 box jumps (2 tires high)
20 ball slams
x4 rounds for time

Complete the triplet in any order. You must do each of the triplet before going on to the second round.

Post time to comments. See you at 1130.

Workout for Monday, 18 May

***N0 0615 class. Marco leads 1130 class.***

4 rounds for time:
400m run
50 air squats

Post time to comments. See you at 1130.

Workout for Friday, 15 May

Today's WOD:

21-15-9

400m run
185# DL
Burpees
Situps

Coaches will help you scale appropriately. If its raining, we'll sub tireflips for DLs and KTEs for Situps.

Post time to comments. See you at 1130.

Workout for Thursday, 14 May

***NO CLASS TODAY***

1. Thank you for all the help yesterday moving the new equipment to our quadcons. I appreciate you and this community.

2. Super turn-out yesterday at the noon-time WOD! We achieved a CFCL PR: 19 athletes. Will get the pictures posted soon. Keep drinking water. Reminder: Newbies must read the two rhabdo .pdfs located on the bottom left hand side of this webpage under "Is CrossFit Dangerous?"

3. Today's WOD:

You are on your own today. Run a 5K.

See you on Friday.

Workout for Wednesday, 13 May

***NO 0600 class today. I will lead the 1130 class.***

1. 0600 WOD will be "Move gear for time!" Meet at Bldg 433 (across from Goettge Field House on McHugh and L Streets) at 0600.

2. We'll be taking a new group photo for the website at the end of the 1130 class today. Make sure you're there.

2. 1130 WOD:

"Helen" with our new KBs!

400 meter run
1.5 pood KB swing x 21
Pull-ups 12 reps

3 rounds for time. Post time to comments.

See you at 1130.

Workout for Tuesday, 12 May

***Marco will lead the 0615 class. I will lead the 1130 class.***

1. 2nd to last reminder: Will need your assistance in moving our new equipment from Bldg 433 on Wednesday morning at 0600 to the new quadcons. Please plan to assist.

2. Today's WOD:

100m run, 45# plate carry
60# DB cleans (30# each hand), 10 reps
5 pullups
X 5 rounds for time

Post time to comments. See you at 1130.

Workout for Monday, 11 May

***Marco leads both 0615 and 1130 classes.***

1. Please plan on being at Bldg 433 on Wednesday morning at 0600 to move equipment to the new quadcons.

2. Today's WOD:

21-15-9
400m run
Thrusters, 65#
KTE
Burpees

Post time to comments.

See you at 1130.

Workout for Friday, 8 May

***Marco will lead 0615 class. I will lead 1130 class.***

1. Quadcons arrive today!

2. We'll be moving gear Wednesday morning beginning at 0600. I've locked on a stakebed truck and Ben will bring his truck. Thank you anyway; but there's no requirement for the enclosed trailer. Please plan on being part of the working party. Many hands make for light work.

3. Skill Development today: Medball Clean

4. WOD:

For time:

400m run w/ 25# plate carry
30 Medball Cleans, 20# ball
30 pullups
400m run w/ 25# plate carry
30 DL, 135#
30 burpees
400m run w/ 25# plate carry
30 OHWL, 35# dumbell
30 air squats

Coaches will help you scale. Post time to comments.

See you at 1130.

Workout for Thursday, 7 May

1. Is anyone's abs as sore as mine from Tuesday's KTEs? Ouch.

2. Finally!!! Some of our equipment arrived yesterday. KBs, C2 Rowers, bumpers, bars, plyoboxes, GHDs, rings, and jump ropes. I've seen them with my own eyes. Plan for a 0600 WOD next Wednesday: Move gear for time!

3. Great effort yesterday. And great attitude toward skill development. Another skill day today: DL and SDHP.

4. WOD:

7 rounds for time:

95# SDHP, 10 reps
Situps, 20 reps

Post time to comments.

See you at 1130.

Workout for Wednesday, 6 May

***Marco leads 0615 class. I will lead 1130 class.***

1. I am totally impressed with the dedication of our athletes! Despite the rain pouring from the sky in Biblical proportions, 11 athletes showed up for a tough, tough workout yesterday. I'm proud to be associated with you.

2. WOD:

21 - 15 - 9

50m sprint
tire flip
overhead squat 65#

See you at 1130.

Workout for Tuesday, 5 May

***No 0600 class today. 1130 class only.***

Cinco De Mayo Special

WOD:

burpee Long Jumps, 50m
45# thrusters, 50 reps
box jumps, 50 reps
walking lunges, 50 reps
KTE, 50 reps
walking lunges, 50 reps
box jumps, 50 reps
45# thrusters, 50 reps
burpee long jumps, 50m

Coaches will help you scale...

See you at 1130!

Workout for Monday, 4 May

***Marco will lead the 0600 class. I will lead the 1130 class.***

1. Weather is getting much hotter. Keep drinking water...

2. WOD:

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total number of reps to comments.

See you at 1130.