February 27, 2013
CrossFit DC Open House, Sat. 3/2/13
March 2, 2013

Friday, 2/29/13

Strength: 4×3 TGU/side
– increase weight each set as able, but stay below max effort

Skill: Short-Arc KB Swing (“snatch style”)
– 2-3 practice sets of 5-10 reps

Met-Con: 5 Rounds of 15 swings (M24/W16) and 10 Push-Ups

Mobility: Hamstring Stretch with Band



  1. Richard says:

    Great work out at 6:00 AM class. Thanks for the TGU and KB swing tips from Chris, Steph, and Sara. Great coaching!

  2. ppetersan says:

    Great class today (7am)

    Worked up to 40# on the TGUs.

    Worked at snatch-style kb swings for the first time. I started to feel comfortable with the movement, but its still a little awkward pushing my head through my arms at the top. Ill keep working on it.

    METCON: I just tried to keep up with Cam and Steph who both smoked it. I think I finished in 7:15.

  3. Steph says:

    Was going to rest today but couldn’t resist TGUs. Always good to practice TGUs and today they actually felt better with a kb! With the KB resting against my forearm, it felt easier to really punch my wrist and keep the weight up. Man, guess I should stop bitching about kbs!

    Metcon was fun! Cam and Peter were moving! Sara used a kb that was the size of a baby’s head. It was impressive. I was trying to keep up and not fall too far behind. Finished in 7:18.

  4. ppetersan says:

    Also, it was really great to have 9 people in a 7am class!

  5. Cam says:

    Worked up to 40# TGUs

    Snatch style was pretty cool. Definitely allowed me to kick up the pace a notch during the workout.

    Metcon: 6:45 20kg, and ring pushups (Thanks to Chris!)

    Forearms are still feelin it a bit 5 hrs later.

    Second everyone’s enthusiasm. Great job guys.

    See ya’ll tomorrow.

  6. Dian says:

    A fun and big 7:00 am class.

    I’ve really come to enjoy TGUs now that I know what I’m doing. I worked up to 20lbs.

    I used a 16kg KB for the metcon and stuck with the regular swings. I’m not a fan of pushups but there is nothing for it if I want to get stronger on top. I finished the metcon in 8 minutes something or the other.

    See everyone tomorrow.