3 rounds: 20 x snatches (75/45) run 400m 5:30pm & 6:30pm, May 9 classes will be open gym format with no coaches. The warm up will be on the white board. Modify the WOD to replace snatches with kettle bell swings (18/12 kg). The snatch will be taught to these classes later in the week so

Saturday Schedule: 8am – WOD – Run for Your Life 5k  9am – no class  10-11 am - Crash Course on Paleo  10-11 am - Open Gym (work on a weakness, do a missed a WOD or we'll suggest a WOD) ...Shante finishing 400m of lunges!!! How sugar effects the body in motion How to Jump the Shark Read more »

400 m walking lunges (an alternate WOD will be done for those running the 5k on Saturday) Saturday Schedule: 8am – WOD – Run for Your Life 5k  (registration forms are at CF Alex) 9am – no class  10-11 am - Crash Course on Paleo & Open Gym 10 Reasons Why We Go Heavy i.e. 5x5 squat Read more »

5 x 5 squat cleans Jackson Cruz Lopez Saturday Schedule: 8am - WOD - Run for Your Life 5k  (registration forms are at CF Alex) 9am - no class  10-11 am - Crash Course on Paleo & Open Gym The 5k is scheduled into the CrossFit program to improve your fitness by training in the metabolic pathway known as the Read more »

3 rounds for time of: 25 sit ups 25 mountain climbers 15 pull ups ...This Lady is CrossFit Alexandria Strong!!! Lance and Laurie welcomed Jackson Cruz Lopez to the world on Monday evening...7 lbs 4 oz!!! Father is doing well...oh and the baby and mother are great, too. After 6 grueling workouts over 7 weeks, Read more »

15 minute as many rounds as possible of 9 x Deadlift (155lb/95lb) 12 x Push Ups Run 200m A message from Tony Rosa from CF main site: CrossFit has changed my entire perspective on fitness and what it means to be fit. I'm 51 now and a Level 1 CF'er, and have never felt better. Read more »

Complete the following for time: 100 box jumps (24/12") 100 kettle bell swings (24/12 kg) reps and exercises can be broken up and done in any order "Facing Obstacles: Doing the CrossFit Open with Cancer", CrossFit Journal preview video [wmv] [mov] May 7, Saturday WOD will be Run for Your Life 5k - sign up Read more »