Workouts

Mobility WOD Front Rack Stretch with a Band 1 min each arm Open the hips with a box 1 min each leg WOD 8 Hanging Power Cleans (135/95) 8 Toes to Bar 14 Box Jumps (24/20) 4 Min AMRAP 2 min rest x 4 Count your total reps in each round (each round has 30 … Read more

Remember we are closed this weekend due to a Level one at CFH! We will hold class at Federal Hill Park by the visionary arts museum at 9 am and 10 am. We will also have open gym on Sunday at 5:30 pm – 7:30 pm! Attendance in mobility class has been slow, remember this … Read more

Ohh yeah she is back….the one and only Fran! The main focus here is Fran, the skill wod will not be scored! WOD “Fran” 21-15-9 Thrusters (95/65) Pull ups Skill WOD 15 Hip Extensions  10 Perfect Push ups (3 seconds on the way down, 3 seconds on the way up) 1 min of Deadbug 3 … Read more

We hope everyone had a great holiday weekend! Now let’s get back at it.  You found a 1 RM Power Clean last week.  Find a new one today.  This is the last day of our Power Clean cycle. Strength WOD 15 min to find a new 1 RM Power Clean WOD 10 Deadlifts (225/155) 800 … Read more

Yesterday we went short….today we go LONG! We will be closed next weekend due to a level one seminar at CFH.  We will hold class at Federal Hill Park at 9 am and 10 am! We fully expect more then 3 people to show up this time! Teams of 3 Today! Do not get set … Read more

Happy Easter! No OPEN GYM TODAY Go do something outside!

Every program has a bias, in CrossFit we try to be constantly varied, but I know I hit certain lifts and types of WODs more then others (trust me I try my best not to stay varied).   I tend to skip over short fast workouts.  Fran, Isabel, and Grace type WOD’s.  Mostly because the … Read more

We did a ton of pull ups yesterday so instead of doing Jackie as prescribed I altered a few things.  The stimulus will be different, this will take a little longer with the added load and change of movements, but it will still be a good workout! Attack it hard and fast.  If you use … Read more

Strength WOD Take 15 min to work on the complex below 1 Clean Pull + 1 Power Clean + 1 Hanging Power Clean (use about 70-80% of your 1 RM clean and work on technique all reps should display great form) then… 1 Deadlift (go for something just below your 1 RM) ME Pull ups … Read more

There is a two person Team Comp on July 18th for anyone interested! –Team SuperFit in Lorton If there are still spots left I know a few CFHer’s have signed up for the- Atlas Games on June 14th at Titan CrossFit Strength WOD 15 min to find a 1 RM 2 Front Squats + 1 … Read more