Friday: 141219

Posted: December 18, 2014 by Todd Katz in Uncategorized

Holiday Hours: Christmas Eve: No Evening Classes; Last class will be the noon and no CrossFit Kids. No Classes Christmas Day. Regular class schedule Friday and Saturday with exception of Pilates No Pilates on December 27th. Also, please continue to bring in coats. We will make the delivery on December 27th.

AMRAP 20
20 Overhead Walking Lunges 45/35
20 Burpees (6 inch target)
20 Weighted Situps 20#
20 Kettle Bell Swings 1.5/1 pood

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Thursday: 141218

Posted: December 17, 2014 by Todd Katz in WODs

Holiday Hours: Christmas Eve: No Evening Classes; Last class will be the noon and no CrossFit Kids. No Classes Christmas Day. Regular class schedule Friday and Saturday with exception of Pilates No Pilates on December 27th. Also, please continue to bring in coats. We will make the delivery on December 27th.

Part A) Hang Power Snatch (20 minutes work up to a heavy single)

Part B) AMRAP 15
3 Hang Power Snatches @ 80% of your best lift in part A
6 Pushups
9 Air Squats
18 Double Unders

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Wednesday: 141217

Posted: December 16, 2014 by Todd Katz in WODs

Holiday Hours: Christmas Eve: No Evening Classes; Last class will be the noon and no CrossFit Kids. No Classes Christmas Day. Regular class schedule Friday and Saturday with exception of Pilates No Pilates on December 27th.

Part A) Weighted Chest to Bar Pull-Up (15 minutes work up to a heavy triple)

Part B) AMRAP 10
3 Chest to Bar Pull-Ups
3 Burpees
6 Chest to Bar Pull-Ups
6 Burpees
9 Chest to Bar Pull-Ups
9 Burpees
Keep Increasing by 3 reps each round.

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Tuesday: 141216

Posted: December 15, 2014 by Todd Katz in Uncategorized

Part A) Power Clean (20 minutes work up to a heavy single)

Part B) 21-18-15-12-9-6-3 Reps for Time: (15 minute cap)
Muscle Clean 95/65
Push Jerk 95/65

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Monday: 141215

Posted: December 14, 2014 by Todd Katz in Uncategorized, WODs
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A very big thank you to Katie Weintraub for holding a rowing seminar!!!

Part A) Deadlift (15 minutes work up to a heavy triple)

Part B) 2013 Regionals Individual Event 5 (15 min. cap)
21-15-9 Reps for time:
Deadlift 315/205
Box Jump 30/24

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Saturday: 141213

Posted: December 12, 2014 by Todd Katz in Uncategorized

12 Days of CrossFit

For Time: Complete like the Song:
1 Choice Gymnastic Movement: (cartwheel, handstand walk 2ft, Hand stand Hold 5 seconds, Forward Shoulder Roll, Backward Roll, Wall Walk) Blue Crash Pad Available
2 Box Jumps 24/20 (not a box jump over)
3 Box Jump Overs 24/20
4 Pushups
5 Burpeeeeeeeeeeeeeeeeeees
6 Wall Ball Shots 20/16 10 ft
7 Situps
8 Deadlifts 135/95
9 Hang Power Cleans 135/95
10 Front Squats 135/95
11 Back Squats 135/95
12 Push Jerks 135/95

Friday: 141212

Posted: December 11, 2014 by Todd Katz in WODs
Tags: ,

Rowing Seminar: This Sunday during open Gym, our very own Katie Weintraub will be offering a rowing seminar.
Here is a little Bio for Katie: My rowing career started with the club rowing team at Warren Wilson College, but did not start in earnest until I transferred to George Mason University. At GMU I rowed 3 years on their Division 1 Women’s Varsity Rowing squad, and rowed every position in the boat from bow to stern. In addition to collegiate sweep rowing (one oar per rower), I spent my summers at home in VA Beach sculling (two oars per rower) with the Hampton Roads Rowing Club. Near the end of my collegiate rowing career I was an assistant coach with James Madison High School’s girls crew team. As an assistant coach with JMHS, I coached the novice boat (first year rowers) as well as the junior varsity boat.

5th Annual Hammer Down Coat Drive.
As the weather starts to turn bad, let’s all remember how blessed we are, and remember that in our very own community families are living on the streets. They need our help and we offer it each year as best we can. Cornerstone, formerly Reston Interfaith accepts gently used coats and they are in desire need of them. Please consider helping. If you have a coat you would like to donate please drop it off on the office couch.

Part A) Push Press (15 minutes work up to a heavy triple)

Part B) For Time:
800 Meter Run
30 Push Presses
800 Meter Run

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