Tuesday: 140708

Posted: July 7, 2014 by Todd Katz in WODs
Tags: , ,

Part A) Muscle Snatch (10 minute cap) Work up to a heavy single

Part B) Power Snatch (20 minutes) Work up to a heavy single

Part C) AMRAP 10
6 Power Snatches 115/85
25 Double Unders

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Monday: 140707

Posted: July 6, 2014 by Todd Katz in WODs
Tags: , ,

Part A) Back Squat (you are not adding weight to your 1RM or working 1RM as you did last week, but you are still using that number from last week)
3 Reps @ 80%
3 Reps @ 85%
3+Reps @ 90%
(20 min cap)

Part B) 5 Rounds for Time:
5 Weighted Pullups (choose your weight, but if you use a vest, please make sure to return the weights back to the vest if you take any out)
10 Back Squats (135/95)
15 Pushups

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Hammer Down CrossFit News and Updates

Posted: July 6, 2014 by Todd Katz in Uncategorized

Hammer Down CrossFit, a 9000 sq. ft. fitness playground with shower facilities, a dedication to fitness, located in the heart of the Sullyfield District in Chantilly Virginia
(14080 Sullyfield Circle) is now offering the following:

Up to 8 CrossFit classes a day. See class schedule for variations on the day.
2 Strongman classes. Sunday morning at 10 am and Now Tuesday at 4:30 PM
Pilates – Saturday mornings at 11:00 AM — Have you tried Coach Melanie’s Pilates course yet? Are you constantly tight, sore, trouble with mobility? Let this class help you!!!
Hammer Down Barbell Club – dedicated to the sport of Olympic Weightlifting — Platforms open during regular Box hours. Weight in Kilos, bring your own program our let Coach Todd (a National level coach with USAW) work with you on fine tuning and developing yourself as an Olympic Weightlifter.
Competition Training – Need some extra training to get your WODs to the next level? Need Skill Development? Need to work on your weaknesses? Email Coach Todd and ask for details.
CrossFit Striking – Want to know what’s it’s like to train like a Fighter? Want to mix your CrossFit WODs with the satisfaction of hitting a heavy bag (safely!!) See the details below for our upcoming Seminar taught by a Certified CrossFit Striking Coach with over 17 years of Martial Arts instruction.

Dr. Bill Kempe will be returning on Monday July 14th for a HIP Mobility session at the 7:30 time slot. Got tight hips? trouble with the squat? You won’t want to miss this session. Instead of registering as an EVENT, Please click here: To register with Arosti.

CrossFit Striking Will make it’s return Thursday Night July 24th from 6:30 – 8:30 PM. PLEASE REGISTER AS EVENT: This will be a seminar level event where our own Erik Neczporuk will facilitate the session. Erik has been practicing Martial Arts for over 20 years and has been teaching it for 17 years. He holds a 4th degree black belt in Tae Kwon Do and a 3rd Degree Blackbelt in Combat Ju Jitsu. Erik recently became CrossFit Striking certified and will be teaching the methods developed by Coach George Ryan specifically for CrossFit. You WILL NEED to purchase a set of open hand bag gloves if you want to hit the heavy bags. Something like this:

Have you registered for 31 Heroes yet? Shirts are shipping out this week. Don’t be late. You can register here:

Beginning this Tuesday we will be offering a 2nd Strongman class offered at 4:30 PM.

HAPPY HOUR THIS FRIDAY JULY 11th Beginning 6:30 PM at Jackson’s at the Reston Town Center. Come on out and meet some of our new family from CrossFit North Reston.

Have you ever wondered what it would be like to pull an Airbus commercial airliner weighing in at over 164,000 lbs? If you have, then get ready for the Dulles Plane Pull at the Dulles International Airport on Saturday, September 20, 2014.

The Dulles Day Festival & Plane Pull is Special Olympics Virginia’s “heaviest” fundraiser, pitting teams of 25 against one another to see who can pull a 164,000+ pound Airbus 12 feet the fastest. We have put together the Hammer Down CrossFit Team and the first 25 people to sign up and join our team will get the chance to show your strength this fall and help a worthy cause. Teams must raise a minimum of $1,500 to participate – that’s just $60 per person – and all proceeds help Special Olympics Virginia provide year-round training and athletic competition to more than 11,000 athletes of all ages. If you would like to join the Hammer Down CrossFit Team use the link below to register as a “puller” and search for the Hammer Down CrossFit Team during registration, Team Captain is Coach Tim. More information regarding the day of the event, the pull, and fundraising will come out as we get closer to the event, but don’t wait until September to hit your minimum fundraising goal. As a side note LoCo CrossFit and CrossFit Reston have teams, so we need to show the local area who are the real CrossFit beasts of Northern Virginia.

Strongman

Posted: July 5, 2014 by Todd Katz in Uncategorized

Beginning this Tuesday we will be offering a 2nd Strongman class offered at 4:30 PM.

Have you ever wondered what it would be like to pull an Airbus commercial airliner weighing in at over 164,000 lbs? If you have, then get ready for the Dulles Plane Pull at the Dulles International Airport on Saturday, September 20, 2014.

The Dulles Day Festival & Plane Pull is Special Olympics Virginia’s “heaviest” fundraiser, pitting teams of 25 against one another to see who can pull a 164,000+ pound Airbus 12 feet the fastest. We have put together the Hammer Down CrossFit Team and the first 25 people to sign up and join our team will get the chance to show your strength this fall and help a worthy cause. Teams must raise a minimum of $1,500 to participate – that’s just $60 per person – and all proceeds help Special Olympics Virginia provide year-round training and athletic competition to more than 11,000 athletes of all ages. If you would like to join the Hammer Down CrossFit Team use the link below to register as a “puller” and search for the Hammer Down CrossFit Team during registration, Team Captain is Coach Tim. More information regarding the day of the event, the pull, and fundraising will come out as we get closer to the event, but don’t wait until September to hit your minimum fundraising goal. As a side note LoCo CrossFit and CrossFit Reston have teams, so we need to show the local area who are the real CrossFit beasts of Northern Virginia.

If you have any questions about the event ask Coach Tim or click on the link: http://planepull.com/ .

Registration for the HDCF Team link: http://www.firstgiving.com/torchrunva/2014dullesdayfestivalplanepull

Saturday: 140705

Posted: July 4, 2014 by Todd Katz in WODs
Tags:

“Abbate”

Run 1 mile
155 pound Clean and jerk, 21 reps
Run 800 meters
155 pound Clean and jerk, 21 reps
Run 1 Mile

Post time to comments.

U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.

Compare to: 111202

Thursday: 140704

Posted: July 3, 2014 by Todd Katz in WODs
Tags:

Please register for either the 8am or 9am class under Events.

1776 Team WOD
In Teams of 3, complete 1776 reps of your choice. You may not, as a team, do more than 200 reps in any exercise, and everyone must do at least 10 reps of each exercise (unless injury prevents it). Teams will have 5 minutes to come up with a strategy. There is a 35 minute cap to the workout.

Kettlebell Swings 1.5/1 pood
Box Jumps 24/20
Air Squats
Pushups
Burpees
Pull-ups
Situps
Calories Rowed
Double Unders – no singles allowed!
Wall Balls (14/20)
Slam Balls (20/25)
Sand Bag (50#) Ground to over head
Dumbbell Push Press 50/30
Shoot Thrus (on two 20 inch boxes) This will be demoed at class.

Compare to: 120704

Hammer Down News

Posted: July 3, 2014 by Todd Katz in Uncategorized

Notes: We will be open July 4th for an 8:00 AM and 9:00 AM very special Independence Day Workout! PLEASE REGISTER AS EVENT!!!

Dr. Bill Kempe will be returning on Monday July 14th for a HIP Mobility session at the 7:30 time slot. Got tight hips? trouble with the squat? You won’t want to miss this session. Instead of registering as an EVENT, Please click here: To register with Arosti.

CrossFit Striking Will make it’s return Thursday Night July 24th from 6:30 – 8:30 PM. PLEASE REGISTER AS EVENT: This will be a seminar level event where our own Erik Neczporuk will facilitate the session. Erik has been practicing Martial Arts for over 20 years and has been teaching it for 17 years. He holds a 4th degree black belt in Tae Kwon Do and a 3rd Degree Blackbelt in Combat Ju Jitsu. Erik recently became CrossFit Striking certified and will be teaching the methods developed by Coach George Ryan specifically for CrossFit. You WILL NEED to purchase a set of open hand bag gloves. Something like this:

Have you registered for 31 Heroes yet? Shirts are shipping out this week. Don’t be late. You can register here: