Monday October 23rd, 2017

Intent: Upper Body Strength

Part A:
Push Press – Doubles

E90 seconds for 8 rounds
Build to a heavy double

Part B:
20 Handstand Push Ups
40 Double Unders
15 Handstand Push Ups
50 Double Unders
10 Handstand Push Ups
60 Double Unders

C: 15/10/5 HSPU
M: Pushups / Bounding Single Unders

Part C:
Shoulder mobility sequence
2 min T-spine foam roll
2 rounds:
1 min banded shoulder distraction and extension Left arm
1 min banded shoulder distraction and extension right arm


Class Notes:
Total is a total shoulder burner! Make sure to use your legs and hip extension appropriately on the Push Press as well as the handstand pushups. Stay focused and breathe your way through both parts.

Sunday October 22nd, 2017

Skills/Make-ups/Open Gym
900am & 600pm


Olympic Lifting Workshop with Rick
@ CrossFit Falls Church


Gymnastics Workshop with Emily
@ CrossFit Adaptation


Tonight with Lucy @ 700pm

Saturday October 21st, 2017

Intent: Mental Strength and Breathing

Partner Workout

25 min AMRAP
40 Thrusters (95/65)
40 Wall Balls (20/14 – 11/10′)
40 Russian Kettlebell Swings (2/1.5 pd.)

Barbell cannot touch ground during workout. If barbell touches ground – each partner MUST do 10 bar-facing, over-the-bar burpees.

C: 95/65, 10/9′, 2/1.5 pd.
M: 75/55, 14/10 – 10/9′, 1.5/1 pd.


Class Notes:
Enjoy this fun partner workout to end the week. Find a buddy or partner up with someone you’ve never partnered up with before and get after it. Biggest challenge here is the barbell can’t touch the ground. 25 minutes is a LONG time – can you manage?

Friday October 20th, 2017

Intent: Lower Body Strength

Part A:
Tempo Back Squat, 5 rounds

4 Reps at 4220 Tempo

All Sets at 60% of 3RM Back Squat

Part B:
For Time:
12 Deadlifts (315/225)
48 Double Unders
9 Deadlifts (315/225)
36 Double Unders
6 Deadlifts (315/225)
24 Double Unders

C: 225/135 DL / Double Unders
M: 135/95 DL / Bounding Single Under


Class Notes:

Back squat work continues. A 4220 tempo means a 4 second lower, 2 second pause at the bottom, 2 sec stand, and a quick rest into the next rep. This work is designed to build connective tissue and reinforce good movement patterns.

Part B is a heavy couplet with DL and double unders. When choosing a scaling level, choose a weight where you’re confident you can go unbroken on the last rounds (6 reps). There’s no requirement to go unbroken, but that’s the intended stimulus.

Thursday October 19th, 2017

Intent: Upper Body Skill

EMOM 36 minutes

Min 1: 6 Ring Muscle Ups
Min 2: Rest
Min 3: 5 Kipping Pull-up + Toes to Bar*
Min 4: 10 Kipping Ring Dips
Min 5: 10m Handstand Walks
Min 6: Rest

*Complex = Pullup, TTB, Pullup, TTB, etc. for 5 reps of each. Only “I” does this complex.

C: 10 Feet-on-Box ring rows, 5 Kipping pull-ups, 5 TTB (Not a complex), 10 ring dips, 20 weight shifts on wall
M: 10 Ring Rows, 3 Kipping Pull-ups + 3 TTB, 10 Box Ring Dips, 20 weight shifts on box


Class Notes:
We’re back to our long gymnastics EMOM for skill work. You’re working technique under fatigue.

Wednesday October 18th, 2017

Intent: Breathing

Part A:
Running Intervals: All Intervals at 1-mile pace:
2 Rounds
Run 800m
Rest 2 mins
Run 600m
Rest 2 min
Run 400
Rest 4 min

Row scale: Row 1000m, rest 2, Row 750, rest 2, Row 500, rest 4

Score: Total number of seconds above/below mile pace each interval. Zero = Perfect score

Part B:
Accumulate 5 min bottom of squat hold with KB (1.5/1 pd.) *

3 Rounds – not for time: **
10 hollow rocks
10 superman
1 min weighted plank hold

* Does not have to be unbroken
** Can be done at same time as squat hold – 1 min squat hold, one round core work, etc.


Class Notes:
Today is all about PACE!!! You must run your intervals at your one mile run pace. If you don’t have a 1 mile pace, then you must run your intervals all at the same pace as your first 800m. Make today fun – leave your watches in the gym and see if you can hit the same pace. A perfect score today is “0.”

Here’s a PACING CALCULATOR to help you out.

Tuesday October 17th, 2017

Intent: Lower Body Breathing

Part A:
Power Clean Technique Work:
E2MOM for 5 rounds, building up to 80% of 1RM Clean.
3 Position Power Clean: Above Knee, Below Knee, Ground.

Set 1 – 60%
Set 2 – 70%
Set 3 – 75%
Set 4 – 80%
Set 5 – 80%

Part B:
EMOM 16 mins

Min 1: 15/12 cal Assault Bike
Min 2: 10 Box Jumps (30/24)
Min 3: 10 Alternating Unbroken DB Snatch (70/50)
Min 4: Rest

C: 12/8 Cal, 24/20 box jump, 45/35 UB DB Snatch
M: 9/6 Cal AB, 24/20 Box Step Ups, 25/15 UB DB Snatch


Class Notes:
Our technique work on 3-position Power Clean continues. Dial-in perfect technique and don’t go up in weight unless you’re moving efficiently and effectively.

Part B is deceptive. It looks like an assault bike workout, but in reality, the focus of the workout is the unbroken dumbbell snatch. Exhale at the top of every rep and settle in. It’s 10 reps. Start on any station. Everyone rests on Min 4. I know you can do it!

Monday October 16th, 2017

Intent: Upper Body Strength

Part A:
Min 1: 3 Strict Press at 85% of 1RM
Min 2: 4 Pendlay Rows (Body Weight)

C: Pendlay Rows (75% BW)
M: Ring Rows

Part B:

Squat Snatch (135/95)
Ring Muscle Ups


C: 95/65, C2B + Pushups
M: Hang Power Snatch 65/45, Ring Rows + Pushups


A rep from StrongerFasterHealthier (SFH) will be at CFA TONIGHT at 630pm for Taste-N-Train.
Come by and test out the products SFH offers.

Sunday October 15th, 2017

Skills/Open Gym/Make-ups
900am & 600pm


NO Olympic Lifting Workshop
Lifters competing this weekend.
(returns next Sunday at CFFC)


Gymnastics Workshop with Emily
@ CrossFit Falls Church 10-11am


A rep from StrongerFasterHealthier (SFH) will be at CFA tomorrow at 630pm for Taste-N-Train.
Come by and test out the products SFH offers.

Saturday October 14th, 2017

7 Rounds
Row 300/250m
4 Power Snatch (155/105)

C: 115/85
M: 95/65


Class Notes:
Settle in for a long pulling workout. Singles are expected on the power snatches. Can you stick to a steady consistent speed on the rower the entire workout?