Friday, 9/4/2015

The CrossFit Chantilly Capital Affiliate League teams will be competing at CFC starting at 1 p.m. on Saturday 9/5! Come support us at our home matches!

Labor Day Schedule (Monday, 9/7): We will have 9 a.m. & 10 a.m. classes only

Mobility:
Hamstrings

Strength:
Overhead Squats: 5×3

WOD:
AMRAP in 10 minutes:
7 Hang Squat Cleans (135#/95#)
7 Burpees (over the bar)

Core/Accessory:
4×25 GHD Sit-Ups

3×8 Ring Rows

Post your results to the comment section.

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  One thought on “Friday, 9/4/2015

  1. Erin
    September 4, 2015 at 7:07 am

    LOVED this! GREAT strength and awesome WOD.

    OHS @ 75# plus a bonus round @ 85#.
    Modified WOD for the finger…goblet squats @ 55# and 24″ box steps…10 rounds.

    Awesome crowd today. Super fun morning!

    Liked by 1 person

  2. September 4, 2015 at 7:36 am

    OHS 55, 65, 70, 75, 80 (PR! That was my 1RM so now it’s my 3RM!)

    WOD: 5+13 (or as I like to call it 6-1) @75#
    I accidentally did extra burpees on the first 2-3 rounds and then I was one burpee away at the end 😝)

    Today was awesome!!!! Great strength and WOD!! Lots of peeps @0600!!👍

    Like

  3. Pete
    September 4, 2015 at 7:56 am

    fun day with great people and awesome WOD.
    OHS 65, 75, 85, 85 (only made 2), and 85
    WOD 3+10 @ 115#
    3×8 ring rows
    GHD 2×25, 1×15, & 1×10
    added 3×8 ring dips (assisted)

    Like

  4. Paul
    September 4, 2015 at 8:07 am

    OHS: 75, 85, 95, 105(2rep)
    WOD: 5 @95#

    Awesome WOD!

    Like

  5. Narrow Stance Karen
    September 4, 2015 at 8:17 am

    Loved Today’s Strength + WOD! (Even though I hate OHS!)

    5×3 OHS @ 75lbs (Snatched the Bar up to Position)

    WOD:
    4+2 @ 65lbs

    Like

  6. Becky
    September 4, 2015 at 8:22 am

    5×3 OHS @ 60lbs

    WOD:
    4+2 @ 55lbs

    Great start to a long weekend!

    Like

  7. BritLuko
    September 4, 2015 at 8:58 am

    the 6:00am PARTY continues!

    OHS 65. 75. 65. 70. (Shoulders were feeling wobbly)

    6+1 @ 85#
    Felt good! This workout was way harder than I anticipated.

    Loved the workout, glad to have some strength today.

    Like

  8. Catie
    September 4, 2015 at 9:25 am

    OHS 55,65, 70, 75 (failed at 3), 75

    WOD: 4+4 @65lbs

    I love 6am!

    Liked by 1 person

    • BritLuko
      September 4, 2015 at 9:31 am

      6am ❤ you!

      Like

  9. sburks1
    September 4, 2015 at 1:33 pm

    Good seeing my 6amer this morning!!!!!!

    CAL Prep Work

    1:1 Work:Rest
    3 sets of 10 – Box Jump Overs @ 24inches
    3 sets of 10 – Wall Balls @ 20# 10′
    3 sets of 10 – OH Lunges @ 45# Plate

    COME OUT AND SUPPORT US TOMORROW! ITS AT HOME AND WE NEED EVERYONE TO CHEER US ON! #cfcstrong

    Like

  10. September 4, 2015 at 10:30 pm

    79: 5+9 – 75# SCs. OH Squats: 65/65/75/75/80. Did core + 1 rope climb.

    Like

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