Strength:
E2MOM 10
2 Turkish Get-ups (Each Arm ME)
Conditioning:
AMRAP 16
400m Run
16 Dumbbell Box Step Ups (Rx: 50/35) (Fx: 35/20) (Rx+: 70/50)
8 Alternating Single Arm Devil’s Press (Rx: 50/35) (Fx: 35/20) (Rx+: 70/50)
Strength:
E3MOM 15
3 Thrusters + 3 Front Squats (ME)
Conditioning:
21 – 15 – 9
Hang Power Snatches (135/95) (Fx: 95/65)
Air Squats
Every time you break on the snatches:
200m Run
We are excited to share that for the 4th year in a row, Northern Virginia Magazine has once again announced us as the Best CrossFit gym in NoVa! Our great team of 14 coaches works very hard to deliver excellent coaching to our community and we are honored to see our hard work pay off. For over 8 years we have focused on delivering excellence and receiving our 8th award motivates and inspires us to work even harder! Thank you to our coaches and our awesome community of members!! #HWPO #excellence #continuingeducation #BCFknowledgebombs
Core Blast tonight at 6:45pm!!!
Conditioning:
AMRAP 35
40/30 Calorie Row (Fx: 30/25)
20 Burpees
10 Power Cleans (135/95) (Fx: 95/65) (Rx+: 165/115)
| Weekly Overview | Events/Classes | |
| Monday | Dumbbell Bicep Curls | Free Beginner CrossFit – 6:45pm REGISTER |
| Tuesday | Calorie Row | Core Blast – 6:45pm Free Beginner CrossFit – 7:45pm REGISTER |
| Wednesday | Thrusters | |
| Thursday | Turkish Get-Ups | |
| Friday | Deadlifts | |
| Saturday | Calorie Bike | |
| Sunday | Strict Pulls | Yoga – 10:00am |
Strength:
4 Rounds
10 Each Arm Dumbbell Bicep Curls
10 Dumbbell Tricep Extensions
10 Alternating Deficit Goblet Reverse Lunges
Conditioning:
30 – 20 – 10
Russian Kettlebell Swings (32/24) (Fx: 24/16)
Box Jump Overs (24/20) (Rx+: Jump Over Without Landing on Top)
Yoga with Kristen – 10:00AM
Strength:
E2MOM 12
4 Power Snatches + 4 Hang Power Snatches (↑)
Must be touch and go.
Conditioning:
For Time:
21 – 15 – 9 – 6 – 3
Thrusters (Rx: 95/65) (Fx: 65/55)
Burpees Over the Bar
Conditioning:
E4MOM 20
1: 600m Run (Fx: 400m Run)
AMRAP Strict Pull Ups (Fx: Pull Ups)
2: Rest
3: 600m Run (Fx: 400m Run)
AMRAP Chest to Bar Pull Ups (Fx: Pull Ups)
4: Rest
5: 600m Run
AMRAP Bar Muscle Ups (Fx: Chest to Bar Pull Ups)
6: Rest
At 24:00
1000m Run For Time (Fx: 800m Run)
Record total gymnastics reps and 1000m run time.
ONE week left to make a donation to our Little Lights fundraiser and we match it! We are so close to our goal!!
Donate HERE!!!
Little Lights is a non-profit organization that empowers under-served youth and families in Washington, D.C. through practical assistance, racial reconciliation, and the love of Christ.
Strength:
E4MOM 20
15 Barbell Roll-Outs
50m Each Arm Kettlebell Front Rack Carry
Conditioning:
For Time:
100 Kettlebell Swings (24/16)
Every time You Break:
10 Strict Hand Stand Push-ups (Fx: Kipping Hand Stand Push-ups)
Strength:
EMOM 16
1 Squat Clean (ME)
Conditioning:
2 Rounds
50/40 Calorie Row (Fx: 40/30)
50 Wall Balls (20/14)
Time Cap 15:00