Workout of the Day

July 20, 2018
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Saturday, 7/21

Warm Up 2 Rounds 6 Alt T Push Ups 20’ Bear Crawl 15 Band Good Mornings 20’ Spider Crawl 3 Rolling Split Straddles 20’ Walking Lunge Prep (12 min) 1×10 RDL w/ Bar 4×3 Deadlifts working up + practice 1-2 HSPU or scaled option Met Con In 6 Minutes As […]
July 19, 2018
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Friday, 7/20

Warm Up 2 Rounds 20 Jumping Jacks 15 Mountain Climbers 10 Spider Lunges 5 Hanging Scap Retractions Then Run 400 M 2x 3 Kip Swing s+ 6 KB Swings 1×3 Pull Ups (or scaled option) Met Con* For time (25 Min Cap) Run 400M 4 Rounds of 6 Pull Ups/9 […]
July 18, 2018
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Thursday, 7/19

Warm Up 3 Rounds 6 PVC Dislocates 6 PVC Pause OHS 6 OH Band Pull Aparts 6 Plank to squat Prep (8 Min) 2×1 three position Pause Extension+2 Hang Hi Pull+ 2 Hang Power Snatch 2×1 Hang Power Snatch+1 Snatch (from floor) Strength EMOM 5 Minutes 1 Hang Power Snatch+2 […]
July 17, 2018
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Wednesday, 7/18

Warm Up 3 Rounds 8 Pause Squats 8 Rev Hand Spider Lunges 8 Alt Bird Dog 8 Supine Scorpion 2 Min Death stretch/side (1 Min low/1 Min high) Strength Front Squat (30 Min) Prep: 1×5 w/ bar, 3×5 working up Work: 4×5 at same weight EMOM 12 Minutes (6x each) […]
July 16, 2018
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Tuesday, 7/17

Warm Up 3 Rounds 6 Alt Rev Hand Spider Lunges 12 Squats (pause/regular/jump) 15 Jumping Jacks 6 Hanging Scap Retractions 12 Band good Mornings 15 Mountain Climbers Prep (9 Minutes) 1×3 Hang High Pull + 3 Hang Power Cleans (bar only) + 3 Kip Swings 1×3 Hang High Pull + […]
July 15, 2018
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Monday, 7/16

Warm Up 3 Rounds 5 Dolphin Push Ups 10 Alt Bird Dogs 5 Quadruped Ext & Rotation/side 10 Rev Hand Spider Lunges Strength Strict Press (25 Min) Prep: 1×5 w bar, 3×5 working up Work: 5-5-3-3-3 working up 3 Rounds NFT 5-8 Half kneeling DB Press/side 15 Hollow Rocks 10 […]
July 15, 2018
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Coach Spotlight: Alex O.

How I got to CrossFit: I started CrossFit in 2007. I was at Virginia Military Institute at the time, where CrossFit was popular amongst a counter-cultural group of cadets aspiring to reach the levels of fitness required to succeed in demanding military occupations, but that eschewed the conventional wisdom on […]
July 15, 2018
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Programming Preview: Week of 7/16

Monday, 7/16: Strict Press & 3 Round NFT Tuesday, 7/17: Met Con – AMRAP: Hang Power Clean, Bastards, T2B, Box Jumps, and KB Swings Wednesday, 7/18: Front Squat & Met Con – EMOM: Pistols and Hollow Rocks Thursday, 7/19: Snatch & Met Con – Burpees and Power Snatch Friday, 7/20: Met Con […]
July 14, 2018
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Sunday, 7/15

Warm Up 3 Rounds 6 Pause Squats 6 Rev Hand Spider Lunges 6 Alt Bird Dogs 6 Hips to Wall 1 Min Single Leg Flexion/side 1 Min Squat Hold 1 Min Single Leg Flexion/side Strength Clean (35 Min) Prep: 2×3 Pause Extension + 2 Hang Hi Pull + 2 Hang […]