Saturday: 150117

Posted: January 16, 2015 by Todd Katz in Uncategorized

Reminder: Monday we operate on a modified holiday schedule. 8/9 am classes and a 10:00 am Kids class. Please register under events.

Coach’s Notes: For anyone that has been having issues with their olympic lifts… Perhaps you’ve heard me tell you that you are pulling your arms too early, or you are getting tall and staying tall… The video below is a new explanation on the Burgener warmup. If you come in early to your class grab a barbell and do this everyday. In 30 days you will be amazed at how much better you can do.

For Time:
75 Double Unders
Then
5 Rounds:
10 DB Ground to Overhead (Heavy)
20 Pushups
30 Situps
Then
75 Double Unders

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Friday: 150116

Posted: January 15, 2015 by Todd Katz in Uncategorized

Part A) Back Squat (20 minutes work up to a heavy triple)

Part B) 21-15-9 Reps for Time:
Back Squat 155/115
Stone to Shoulder 13/12

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Thursday: 150115

Posted: January 14, 2015 by Todd Katz in WODs
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Notes: Thursday 7:30 class is the Nutrition Seminar, no CrossFit class. Monday January 19th we will operate on the holiday schedule. 8/9 am classes and a 10:00 AM Kids class. Please register as EVENT.

“Jack”

Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box

Compare to: 140416

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

Monday Federal Holiday Hours:

Posted: January 14, 2015 by Todd Katz in Uncategorized

We will be operating with Holiday Hours on Monday January 19th:

8:00 AM

9:00  AM

10:00 AM Kids class

Please register for the 8/9 as EVENTs!!!

Early Morning Classes Still On

Posted: January 14, 2015 by Todd Katz in Uncategorized

FCPS Just cancelled all classes today, however at the moment (5:30 AM) the snow hasn’t started yet. Early morning classes still on; however, please check back here for any cancellations.

Wednesday: 150114

Posted: January 13, 2015 by Todd Katz in WODs
Tags:

Reminder: Thursday night 7:30 class will be the Nutrition Seminar. Please check back here if there is inclement weather. Again, generally speaking we follow FCPS if classes are cancelled, then our early morning classes will also be cancelled.

Part A) Overhead Squat (15 minutes to work up to a moderate triple)
Part B) CrossFit Open Games WOD 11.4
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
30 Overhead squats (120lbs / 55kg)
10 Muscle-ups
WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
30 Overhead squats (90lbs / 40kg)
10 Muscle-ups

Tuesday: 150113

Posted: January 12, 2015 by Todd Katz in WODs
Tags: ,

Reminder: Thursday night class will be the Nutrition Seminar kickoff meeting.

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

Part B) “The Chief”
Max rounds in 3 minutes of:
3 Power cleans 135/95
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds and total reps completed for each of the 5 cycles to the whiteboard and to Comments… Top score goes to Leaderboard. Workout must be done at HDCF to get on the leaderboard at prescribed weight.

Compare to: 140712

Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, “The Chiefs” have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. “The Chief” in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.