No Scheduled Classes
Join us at the Alexandria Riverfront Center for Battle of the Fittest!
There will also be no scheduled classes Monday, September 1st due to Labor Day. Read more »
1) Spend 10 min Working up to a
1RM Snatch
2) 10 min AMRAP
10 Alternating KB Snatch from
ground (24/16kg)
10 Burpees
10 Alternating KB single arm
swings (24/16kg)
If Competing:
Rest Read more »
1) Compare to July 3rd Partner WOD:
Partner WOD:
5 Rounds
Partner 1 completes 200m run
then
Partner 2 complete 200m run then,
Partner 1 completes 20 kettle bell
swings (24/16kg) while Partner 2
holds a plank then
Partner 2 completes 20 kettle bell
swings (24/16kg) while Partner 1
holds a plank.
If Competing:
Spend Read more »
1) Spend 12 min. Working up to a
1RM Clean
2) 6 Rounds For Time
3 Hang Snatch (115/75)
4 Pistols sub is Goblet Squats
5 Chest to Bar Pull Ups
25 Double Unders Read more »
There will be NO 10am class this Saturday at CF28. We will be completing these WOD's at CFA at 10am with both gyms completing them together.
1) Workout #1
Each person will warm up then
have two attempts with at the
following complex:
1 snatch + 2 hang snatch (full
or power) (heavy)
then transition Read more »
1) DeadLift
3 x 2 reps
(90%, 95%, 100%)
2) With a Partner complete this
Chipper (one partner works at a
time):
100 KB Swings (24/16kg)
80 Hand Release Push Ups
60 box jump (24''/20'')(step down)
40 Cluster (95/65lb)
20 bar facing burpees
Read more »
1) 3 Rounds not for time
10 - 20 sec Handstand Hold
3 - 5 muscle ups or ring dips &
chest to bar pull ups
5 pistols each leg\
2) Complete for time:
400m sled pull
40 Overhead squats w Bar
400m run Read more »