WOD/Events

TONIGHT! from 6:30 – 7:30 pm We are teaming up with Potomac Runners for a Running/CrossFit Workout. Please join! RSVP and Details Here. Note – we will still be running the 6:30pm WOD tonight.
Wednesday – Mighty Meal FREE Samples 6-8pm
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Shoulder mobility and then Power Monkey shoulder rehab program.
Handstand Walk Technique/ Progression
Handstand Walk
6 min AMRAP:
MAX HS Walk for distance
20 min AMRAP:
15 KB SDHP 32/24 FX: 24/16
20 Sit ups
25 WBS 20/14
400 meter Run

Tuesday – We are teaming up with Potomac Runners for a Running/CrossFit Workout. Please join! Details Here
Monday – Mighty Meal FREE Samples. 5-7pm. We have added one of their fridges as another meal option so grab a sample and chat to them before/after you workout.
Wednesday – Mighty Meal FREE Samples 6-8pm
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Strength/Skill Schedule This Week
Monday: Snatch
Tuesday: Handstand Walk Technique
Wednesday: Back Squat
Thursday: Muscle Up Technique
Friday: Deadlift
Saturday: Clean
Sunday: Push Press
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Snatch:
EMOM 10
Starting at 65%, increase 5# after every successful lift
 
5 Rounds:
4 Hang Power Snatches 115/80 Fx: 95/65
8 OHS 115/80, Fx: 95/65
12 T2B Fx: 6 T2B

Yoga with Jenna at 10am, free for members and $10 for friends! Skills class with Kathleen at 12:30pm.
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Split Jerk
5 x 1 (ME)
*from the rack
18-15-12
Thrusters 115/80, Fx 95/65
Pull ups
*Perform a 200 meter Sprint after each round including the last round.
Finisher:
50 slam balls

Free class at noon – bring your friends out for a fun workout!
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Back Squat:
5 x 3 @ 90% of 5RM
 
4 Rounds: with a Partner
30 Cal Row
20 T2B
10 Squat Snatches 135/95, fx: 95/65

Low Hang Clean
5 x 2 (ME)
AMRAP 12 Minutes:
4 Power Cleans 185/115 FX: 135/95
8 Push Ups
12 Air Squats
*Courtesy: MisFitAthletics.com
*MisFits RX:205/135lbs (if you think you can do 8+ rounds)

TONIGHT is Bring a friend WOD!!  For details  Click.Here
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HandStand Push Up Development
Rx: 6 x 3 HSPU Strict Nose to Wall
Fx: 7 x 2 Strict HSPU with 1 abmat

15 min AMRAP:
With a partner (one running and one working):
200m run (running partner)
10 burpees
15 box jumps (choose challenging height)
20 KB swings (members American swings)

TOMORROW is bring a friend for FREE WOD. For details Click.Here
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Deadlift Resets
4 X 4 at 85% of 3RM
*athletes must ride the bar back to the ground and reset grip and pulling position each rep

3 Rounds For time:
20 Front Rack Lunges 95/65, FX: 75/55
30 Sit ups
40 Double Unders

TONIGHT! Free Chiropractic services from Arlington Pain and Rehab. For details Click Here
Thursday: BRING A FRIEND WOD!! For details Click.Here
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Hero WOD for Cpl. Bulger

“Bulger”
10 rounds for time:
Run 200m
7 chest to bar pull ups
7 front squats, 135/95
7 handstand pushups
Compare:7/14/15 “

Challenge yourself for an RX or most challenging options (no time cap)