8am and Noon Class only. Open Gym from 5:30am – 4pm.
Complete as many rounds as possible in 10 minutes of
10 x wall balls (20/14lb)
20 x push ups
30 x sit ups Read more »
"12 Days of CrossFit Alexandria"
The first round do 1 snatch, the second round do 2 muscle ups and 1 snatch...12 rounds total. Weight is 135/80lb.
1 Power Snatch
2 Muscle Ups
3 Power Cleans
4 Hand Stand Push Ups
5 Burpees
6 Pistols
7 Push Jerks
8 Kettlebell Swings (24/16kg)
9 Toes to Bar
Read more »
Start a running clock.
During the first 10 minutes complete:
3 rounds:
5 x squat cleans (225/125lb)
10 x hand stand push ups
At minute 10 complete:
3 rounds:
5 x muscle ups
5 x overhead squats (155/95lb)
At minute 20 complete:
3 rounds
100m farmers walk with KBs (32/24kg)
15 burpee box jump overs Read more »
There will be no classes today and no foundations class. The gym will be open from 7am - 11am if you would like to come get in the following WOD or do something else on your own.
10-9-8-7-6-5-4-3-2-1 reps of
Wall Balls
Burpees Read more »
1) Dynamic Effort Back Squat:
10 sets x 2 reps @ 60% latest 1 RM.
Complete each set on the minute.
2) On the min for 20 min complete
On the even minutes, 2 x jerks from rack (75 - 85% 1RM).
On the odd minutes, choose one of the following that is your biggest weakness:
1 Read more »
12 Day of Christmas...Do this to the tune of the carol. First round do 1 snatch, 2nd round do 2 hand stand push ups + 1 snatch. 12 rounds total.
Men 135lb / Women 95lb
1 Power Snatch
2 Hand Stand Push Ups
3 Squat Cleans
4 Burpees
5 Deadlifts
6 Pistols
7 Push Jerks
8 Kettlebell Read more »
In order for the coaches to spend some time with family and friends, the following days will have a revised schedule. Please note there are several times, except for Christmas and New Years Day, that the gym will be open and a workout will be posted in case you are unable to make one of Read more »
1) Spend 10 minutes with hip mobility from MobilityWOD.
2) Spend 10 minutes with shoulder mobility from MobilityWOD.
3) Swim, bike, run or row at a recovery pace for 10 – 15 minutes. Read more »
There will be no yoga class tonight. Yoga will return at the end of January.
There will be no foundations or intro class this weekend due to the holidays.
1) 10 minutes of GOAT work
2) Olympic Lifting Skill Work
3 sets x 3 reps of snatch balance
3 sets x 5 reps of snatch pulls
Read more »
Olympic Lifting Course for Ladies by William Albritton
One of the joys I get out of coaching CrossFit is watching ladies throw out the media's portrayal that females should be supper skinny, eat 1,200 calories a day and do tons of cardio. Have you seen a female hit a back squat that is 1.5 times Read more »
