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 5:30pm class this Friday due to Barbells for Boobs.
1) 10 min Goat Work
2) Spend 20 min working up to a heavy snatch or
3 rounds not for time:
3 x muscle ups or practice muscle ups/pull ups
10 toes to bar
30 double unders
Read more »
Paleo Holiday Taste Testing - Paleo Power!
The self-proclaimed Cavewomen of CFA out did themselves at this years Paleo Holiday Taste Testing party! Tickets to the event were sold out within a couple days. The food, recipes and atmosphere definitely exceeded the hype!
Kathryn, Trayce, Lisa, Karol and Janelle (all CFA coaches) and Laura (our grass-fed Read more »
1) 3 rounds not for time:
10' handstand walk or practice
10 x bounding box jumps (max height)
5 front levers
2) 3- position snatch
4 sets @ 65% 1RM
3) 3 position clean
3 sets @ 60% 1RM
4) 6 rounds:
**monostructural movement
30 unbroken double unders
rest 2 min
**mono. movement- choose your weakness
Run 400m or
Read more »
Barbells for Boobs Is This Friday!
CrossFit Alexandria's 2nd Annual Barbells for Boobs Fundraiser Happens This Friday. Our members will be completing the "Helen Meets Grace" WOD throughout the day in support of Mammograms in Action.
Friday evening's main event will kick off at 5:30pm. And even though the event is sold out we encourage everyone to Read more »
1) Back Squat
3 sets x 2 reps @85 - 95% 1RM
Rest 2 min between each set.
2) 1RM Weighted Pull up then,
4 rounds:
2 x weighted pull ups (90% 1RM)
rest 2 min
3) Front Squat
3 sets x 2 reps @85 - 95% 1 RM
Rest 2 min between each set.
4) Complete 5 rounds Read more »
We Want to Hear From You by William Albritton
We will be conducting a short survey to hear about your experience at CrossFit Alexandria and more importantly, how we can improve it. We are striving for excellence and this will be a major step in getting there.
It is important to us that we hear from Read more »
1) Squat Clean:
6 sets x 1.1.1
rest 2 min between sets, 10 sec between singles
2) Snatch Pulls:
3 x 3 @ 105% of 1RM
3) 8 rounds:
**run 200m/row 250m
6 - 10 hand stand push ups (2 min max on hspu)
rest 60 sec
**choose whichever needs the most work
4) 3 rounds:
20 GHD sit Read more »
