Thursday, 2/4/2016

Have you signed up for the CrossFit Open yet?

Good news! Dr. Justin Bryant of Airrosti will be back by popular demand to do a Shoulder Mobility workshop! FREE for CFC regular unlimited members! Mark your calendar for Tuesday, March 1 at 6 p.m. and sign up here:


We will 11406985_10205603589102691_3927780265431071163_nhave a guest coach on Saturday for the 10 a.m. class! Jason Kitchens is a good friend of mine and a Level 1 coach on the staff at CrossFit Impavidus (Impavidus Gym), home of the D.C. Brawlers and the Mid-Atlantic Grid League (MAGL). You may have seen him around CFC a few times at 6 a.m. or on a Saturday. He is one of the few people I know personally who has been doing CrossFit as long as I have. He competes with the Capital Affiliate League and the Hooligans – the amateur MAGL team. Needless to say, you’ll be in very capable hands on Saturday!




EMOM for 10 minutes:
2 UB Hang Squat Snatch – add 5#-10# from 1/26/2016

Deadlifts (275#/185#)
Strict Ring Dips
Courtesy of

3×8 GHD Bench Press

100 Banded Good Mornings

Post your results to the comment section.


  One thought on “Thursday, 2/4/2016

  1. Nisha
    February 4, 2016 at 7:11 pm

    4 Unbroken Hang squat snatch 35# ..

    WOD: 4:33 – 105# DL & Ring dips on Box

    Core done.

    3×3 activating shoulders on pull up bar

    50 reps KB swings 35#
    50 banded pull aparts
    500 m rowing

    Signed up for Crossfit Games


  2. February 5, 2016 at 7:36 am

    7:45 – 185 DLs, foot assist ring dips. 70# HSS for EMOM. 65# Core GHDBPs, green band GMs.


  3. Pingback: Monday, 2/8/2016

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