Thursday, 3/17/2016

We will be closed all weekend due to the CrossFit Advanced Kettlebell Course. Stay tuned to tonight at 8 p.m. for the announcement of Open Workout 16.4 which will also be the programmed workout on Friday. If you’re looking for something to do on Saturday, head over to CrossFit Woodbridge for the fundraise/tribute WOD for the Prince William County Police Department LOD Death.


500 meter row
40 Sit-Ups
30 Thrusters (45#/33#)
20 Burpees
10 Pull-Ups

3×8 GHD Bench Press

Mobility – voodoo floss, lacrosse ball, foam roll, banded distraction

Post your results to the comment section.


  One thought on “Thursday, 3/17/2016

  1. March 18, 2016 at 6:44 am

    7:28 Rx. Did core: 75 GHD BPs + 1 mile run.


  2. Nisha
    March 18, 2016 at 9:18 am

    WOD: 7:25 + 1 Mile Run


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