Ballston CrossFit » Tuesday, November 14, 2017
Best CF gym in Arlington | Call Us:703-688-2238

Tuesday, November 14, 2017

Free Class tonight at 6:30pm with Coach Tucker! Invite your friends – great opportunity for anyone who wants to try CrossFit for the first time!


Having pain/tightness?!? Dr. Josh from Arlington Pain and Rehab will be offering free chiropractic treatment tonight from 5-6:30pm. First come, first served basis for basic treatment and information. Don’t miss the opportunity for some professional help with your self-care.

Congratulations to everyone who participated in the Annual Throwdown last weekend!

 

200m Run x 5; Rest 2:1
Intent is to perform with consistency


RUSSIAN SWING EMOM
20 sec UB Russian Swings/40 sec rest x 8 Min, AHAP


From CrossFit.com – December 14, 2010

(NOTE: The original CF.com workout is below. We will be making GHD the RX+, and will be reducing those GHD reps to 20 per round. Elite CF athlete scores listed below are for the original version.)

Three rounds of:
10 Deadlifts
30 GHD situps

Score is for weight and time.

RX+: 20 GHDSU
RX: 30 AbMat Sit-ups

Mikko Salo 3:54 at 315lbs, Michelle Kinney 4:23 at 205 lbs, Leah Polaski 4:24 at 187lbs, Dave Lipson 5:02 at 455lbs, Tim Burke 5:51 at 315lbs, James Hobart 5:59 at 300lbs, Rob Orlando 6:08 at 315lbs.

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text