The CFSA Rowing Program is Here!

Are you tired of being tired on the rowing machine during workouts? Or do you enjoy rowing and want to get better at it? Well, we have the answer for you.

The CrossFit South Arlington Rowing Program is designed to educate athletes on proper rowing technique and on how to approach any CrossFit workout that includes rowing. Rowing uses approximately 85 percent of the body’s muscles, is highly flexible in its intensity, and is a great tool to build strength, aerobic capacity, and mobility while reducing the impact on the body’s joints. Improving rowing technique can have a dramatic impact on your metcon performance. Whether it’s an AMRAP that includes rounds of 500m rowing  or a 75 calorie buy-in, this program will give you the tools to know exactly how to be faster, more efficient and less tired on the rowing machine.

Every athlete in the Rowing Program will get to:

  • Develop proper rowing technique
  • Maximize rowing power and efficiency to increase power output for better workout performance
  • Learn what “split” to aim for, stroke rating to hold and how to strategize your rowing approach depending on the workout
  • Understand how to use the Program Monitor to optimize performance
  • Benefit from rowing mechanics analysis and real-time coach feedback
  • Improve cardiovascular engine/aerobic capacity
  • Learn basic maintenance for the rower and how to make it last a lifetime
  • Get access to a special Rowing programming track in SugarWOD

The CFSA Rowing Program offers two weekly rowing workouts designed specifically to help you both become a better rower and increase your overall aerobic capacity. Participants in the Rowing Program will meet on Thursdays at 6:00 AM and Sundays at 9:00 AM for 60 minute sessions. Space is limited to 12 athletes and is available to all CFSA members as well as non-members (bring a friend). This 8-week program starts December 2d and runs through January 31st. The end of the program also coincides with the 2019 Erg Sprints–World Rowing Indoor Championships on February 2, 2019 and held in Alexandria, VA.

Don’t wait, sign up now!

Coach Nate

Nate discovered rowing through CrossFit. He has competed at the Erg Sprints–World Rowing Indoor Championships in the 2K row and has coached several athletes who competed at the Erg Sprints.  His athletes have placed 4th and 3rd in the 2K row and 500m sprint. Nate has been certified as a Concept2 Instructor and teaching the skill of rowing since 2014.

Coach Michelle

Michelle rowed for four years at Penn State and competed against some of the best crews in the world at the Head of the Charles and Dad Vail Regattas.  After college she continued to train on the erg and has taught other athletes how to row since 2014.

The Curious Case of Workout Logs – Part II


In part I of this two-part post, we looked at what it’s like to train when we have a tough time figuring out a good strategy or scaling options for a workout. At best, you struggle through the workout. At worst, you leave a ton health & fitness on the table over the course of several months. Not a good thing.


What can you do about it? Well, you can start by keeping a training log. You finish your workout, you pull up SugarWOD to log your score — right there, take 30 seconds and write some notes. A week, a month, a year from now, you’ll be looking back at old logs and your old self will be guiding you in your training!


Check the following benefits of having notes in your log:


  • Accuracy: you don’t have a perfect memory. Half the time you think you remember, but you don’t. Write it down, no need to guess, just look back at your log.


  • Motivation & Accountability: some days you’re tired, you don’t want to push hard. Your brain is tricking you into taking it easy. But you look at your log and you see that last time, you did this workout in X time. Do you really want to be a minute slower today? Your log shows you your progress. And progress begets more progress.


  • Evaluation: what’s getting better? What’s lagging? How do you know? Is it a feeling? Are you basing it on your 1-rep maxes? What if you’re handling heavier weights on a day-to-day basis in the metcon and doing it easily? Is that not getting stronger? Your log will tell you what’s good and what’s bad.


  • Injury Prevention: injuries happen. Sometimes, they happen and we’re not exactly sure when and why. Writing detailed notes can help identify the original cause. You might note one day that your back was a little tight after a workout, then it went away. Two days later you note that you couldn’t sleep well because you couldn’t get comfortable. Another day after that, you feel a twinge of pain in your lower back on back squats. Your log holds the whole story and the key to identifying the root cause of your injury.


So what should you write in your logs?


  1. How you performed the workout

Be specific. Record anything that would allow you to recreate the workout precisely as you did it that day (examples include: weights used, number of bands for pull-ups/dips, the specific range of motion on the GHD sit-up, and the run route used if it varies)


  1. How you should approach it next time

How should you tackle this workout next time, what would you do differently, what would you keep the same? What about the individual movements? Would you break up the reps? Would you scale?


  1. How you felt

Record how you felt before, during, and after the workout if it was out of the norm (did you shoulder feel tweaky, did you have an extra awesome performance, did you eat lunch too close to the workout, are you 4 months pregnant?)


  1. What equipment you used

What was the environment? Did you workout with knee sleeves, Oly shoes, or use a different jump rope? Was it abnormally hot or cold or was the parking lot covered in snow for the 400m runs? Record this information too.


Now you know how to keep a training log. Now you know how to get more out of your training. And all it takes is 30 seconds after every workout. It’s practically a free performance boost!


This is worth it, this will help you and you know it. So finish reading this sentence, close this page and open SugarWOD on your phone. Look at your old logs and shake your head at how much better your notes can be and how little you’ve helped yourself in training.


Next workout, you’re going to do this right, you’ll ask coach for help if you need it, and you will start a new awesome habit.


Yes, you rock. And your future you? Pure beast mode.

The Curious Case of Workout Logs


So you walk in to the gym and coach starts going over the workout on the whiteboard. First on the whiteboard is a lift that you’re supposed to hit for a heavy triple. You’re thinking “What is a heavy triple for me?” but you don’t have the answer to that.


Coach then adds that it’s about 75-85% of your 1RM. Maybe that helps, maybe it doesn’t. Maybe you can’t remember in the moment what your recent 1RM is for this lift. No worries, you decide to work up in weight until it feels heavy without sacrificing form. You start with a few light sets and around working set #4 it starts to feel a little challenging. You add 20lbs for set #5 and it actually feels heavy … but time is up.


Great, you worked up to a heavy triple! But did you get the most out of this session? Had you known your 1RM, or your 3RM, could you not have planned your sets better? You could have hit that first heavy-ish weight on working set #3 instead of set #4, then took smaller jumps from there. You would have had more time under tension, which is what we need to build strength. But instead, it was a bunch of warm-up weights followed by 3 heavy reps. No biggie, you’ll get them on the metcon.


The metcon that follows consists of 3 rounds of 20 Power Cleans at 95/65 lbs and 25 Wallballs at 20/14lbs. Coach advises that you should pick a weight with which you could complete all 20 Power Cleans unbroken when fresh. “Great … what on earth is that weight for me?” you ask yourself. You think 95lbs is heavy, but you did 65lbs the other day and that felt light. So you go with 85lbs today because Jordan is going 85lbs and they’re not stronger than you, dammit. There’s no way you’d let Jordan beat you on this workout anyways, it has Wallballs and they are your jam.


So you do the workout. First round, you do the cleans in 10’s. Your legs feel fresh so you push to get all the Wallballs unbroken. That was awesome! You’d never done that many unbroken before! On the second round, the Power Cleans go to sets of 5 and the Wallballs go 16, 5, then 4 reps. That definitely did not feel as easy as the first round. On your final round, you can hardly breathe, you do the Cleans in doubles and singles. It takes you four sets to finish the Wallballs and … Jordan beats you by 4 mins easy.


The workout feels awful. It started feeling awful 3 reps into the third round of Power Cleans. It was only really easy on the first round. What happened? You know what happened: you improvised. Your weight selection was based on a WAG (wild a** guess) and your wallball rep scheme was decided after the workout had started. So yeah, Jordan beat you.


But it’s not about Jordan, is it? It’s about your prep for this workout. If you’d gone with a more appropriate weight (let’s say 75 lbs or 80 lbs) and did sets of 5’s from the start, maybe you would’ve lasted a little longer before hitting your threshold; If you’d gone with 15 and 10 reps from the get go on the Wallballs, then maybe you would’ve had gas left in the tank on round 3. But instead, you were left thinking “that was harder than it looked”.


Extend this situation out to many workouts over the course of many weeks. How much more could you be getting out of your training? How much faster could you be running that mile now? How much weight could you perform 10 Front Squats unbroken with? How much more could you have moved the needle on your health markers and body composition? Every little bit matters. Every little bit compounds over time.


I hear you asking, “Well, hindsight is 20/20, how would I have known that before the workout?” and the answer is easy: log your workouts with notes. Yes, who has time to sit down and type up a wall of text after each workout … except it makes a huge difference. In part 2 of this post, we’ll explore why notes are important and what we should write in them.

Balancing Stress and Recovery

Photo by Gift Habeshaw on Unsplash


STRESS. This is a word that plagues us. It has become more and more common to just brush stress aside stress as we live in a society that places so much value on the “grind” and an “all hustle, no sleep” mentality. Everyone is expected to stretch themselves to their breaking point. I am here to tell you that you don’t need to live that way in order to achieve progress. In fact, every day you come to the gym on four hours of sleep, you’re actually undoing all of your hard work. It seems counterintuitive to most people who are used to the “more is more” mentality, but how we live life outside of the gym has a much bigger impact than you’d expect.


There are two main kinds of stress: acute and chronic. Think of acute stress as that feeling when you almost rear-end the car in front of you. Your heart starts beating, you’re sweating a little, adrenaline is pumping – the same kind of stress our ancestors felt when they were being chased by bears (or lions or tigers or crocodiles). Our bodies are good at dealing with this kind of stress – a flood of physiological reactions will occur, but we will soon return to baseline and all will be well. On the flip side, chronic stress is stress that we experience for a long period of time. Our body is NOT good at dealing with chronic stress. The problem for many Americans is that we chronically experience acute stressors (like sitting in traffic, dealing with a high-pressure job, constant arguing with a significant other). Over time, this chronic stress may increase our resting heart rate, make our muscles more tense, and increase our blood pressure. All of these changes then become the new normal for our bodies as they remains under stress for a prolonged period of time. We are living in a constant state of being chased by lions.


The same concept of stress can apply to your lifting and nutrition programs. If you are constantly putting stress on your body in the form of red-lining your metcons every single day or going for new PRs every week, your body isn’t getting a break. Add in a subpar diet full of inflammatory foods and you’ve got a recipe for disaster. When it comes to exercise, nutrition, and recovery, our body needs to be able to practice the art of supercompensation. Supercompensation is when your body builds muscle and supporting tissue during recovery periods so that the next time you train, you have a higher performance capacity.1 During this rest and adaptation our body will also prep the nervous system to handle the “stressor” (like a new exercise) with less relative effort when it comes along again. If we don’t practice this slow adaptation to stress we may experience something called “overtraining syndrome.”


Overtraining syndrome is defined as the body’s poor response to excessive exercise.2 The body’s poor response can manifest itself in multiple ways. Physiologically, a person may notice decreased strength (appearing as a sudden drop in performance or plateau in PRs), experience chronic fatigue that they just can’t shake, or suffer from trouble sleeping to full blown insomnia. They may also notice difficulty concentrating or mood swings. If you’ve been catching more colds or getting sick more easily, this could be a sign that stress is starting to wear on your immune system and increase your susceptibility to illness. Finally, overtraining can surface biochemically through mineral depletion, out of whack hormones (hello, cortisol!) or low free testosterone, which is a hormone contributing to sex drive and muscle growth in both men and women.


        Ok, so now we’ve discussed the problem, now let’s discuss our solutions. There are a lot of ways to address the issue of overtraining. To begin, you need to take a very critical look at your workouts and make sure that you are balancing that “go hard” mentality with 1-2 rest days, as well as days that you’re not redlining. Next, you need to examine what you’re doing the 23 hours you’re NOT in the gym. Here are some common mistakes I’ve seen in clients over the past couple years:


  • Living in a constant deficit. Calories in, calories out amirite? Wrong. If this were true, marathon runners may literally disappear. I have seen many clients jump from one low calorie diet to the next, hoping that the more they restrict the better their results will be.  However in reality their body is now just slowing down and trying to conserve all of the energy it can. The last place these folks would think to go is UP for weight loss! Does this sound like you? Keep reading…
  • Improper macronutrient balance. From the low fat craze of the 90’s to today’s current obsession with #keto, cutting out an entire food group means cutting out nutrients we need not just to survive but to thrive. And eliminating carbohydrates in a glycolytic sport like crossfit? Not smart – especially if you have hormone and/or thyroid issues. Unsure of what your macros should be? It might be time to check in with a coach!
  • Not paying attention to quality. Calories and macros are important, yes, but so is the quality of what you are fueling your body with daily. Low quality meats, highly processed oils, and a diet void of any fruits and vegetables will likely cause inflammation and micronutrient deficiencies.
  • Poor sleep and stress management. Nutrition is not simply the food you put into your body, nutrition is how you nourish yourself via your lifestyle in and out of the gym. You have to earn those tough workouts via optimizing your sleep routine and mindfully managing stressors. This is the area that many people struggle with the most.


Remember, we want to stress our bodies enough to achieve supercompensation, but not so much that we aren’t allowing for adaptation and recovery. Essentially we are trying to find our stress “sweet spot.” If your workouts are leaving you feeling exhausted and depleted versus refreshed and invigorated, this is a sign that something may be off with your nutrition or lifestyle. This concept can be confusing at first, and it may help to reach out to a coach if you’re feeling totally lost and overwhelmed. If you have questions about how nutrition coaching works or want to hear more about how nutrition can help you feel your best, email!



  1. Gambetta, V. (2007). Athletic development: The art & science of functional sports conditioning. Leeds: Human Kinetics.
  2. Kreher, J. B., MD, & Schwartz, J. B., MD. (2012). Overtraining Syndrome [Abstract]. Sports Health, 128-138. Retrieved September 15, 2018, from
  3. Berardi, J. M. (2018, February 22). How Intense Workouts (And Overtraining) Can Ruin Your Results. Retrieved September 27, 2018, from


Megan Best is a Registered Dietitian Nutritionist located in Herndon, VA. She received her bachelor’s in Nutrition and Dietetics from West Chester University in PA and completed her dietetic internship through Virginia Tech’s Northern Virginia program. Her nutrition philosophy is that all foods fit into a healthy lifestyle, and she believes in thinking of nutrition choices as long lasting changes vs. a short term diet. Her favorite Crossfit movement is the snatch and when she’s not WODing you can find her experimenting with new recipes, drinking way too much coffee, or snuggling with her adorable nieces and nephew. Megan recently started as a Nutrition Specialist with Foundation Nutrition in September 2018 and looks forward to creating content, coaching nutrition clients, and getting to know the Crossfit South Arlington family!

CFSA Hallow Night

How about wearing a costume on Halloween? Well, duh. But how about a costume AND playing some cornhole? Can’t deny us now, can you? This year, Friday November 1st is the CFSA Hallow Night and it features a honkin’ Cornhole Tournament!That’s right. You and a partner face down everyone else in a bracket-style cornhole tournament for the CrossFit ages. If you win, you and your partner receive the title of “Their Cornhol-iness, Supreme Masters of Hallow Night” along with a $50 credit towards each of your accounts. Sign-up is free, but in order to participate, you must wear a costume. Yes, we know, you didn’t need an excuse to wear a costume, so sign up right now here. Don’t have a partner? No biggie, we’ll try our best to match you with another solo participant.

The event is Bring Your Own Beer and CFSA Will Bring a Keg. We won’t have a chili cook-off this year but you are more than welcome to bring a chili to share. No one has ever refused a chance at a good chili in the Fall. More importantly, you don’t have to participate in the Cornhole Tournament to wear a costume. In fact, you’re strongly encouraged to wear the illest costume to ever be captured on an iPhone camera in the annals of South Arlington. Do it.

So, note it down: Friday, November 1st, starting at 6:30pm is your CFSA Hallow Night 2018. We will send out a Facebook event invite to go along with this email.

Beware of awesomeness.

Sign up for the Cornhole tournament here.

Get ready for the Performance Series – Competition Cycle!



Are you looking to work on your team, partner or individual competition skills? Do you get a pump from pushing or being pushed by others during a workout? Whichever it is, worry not because we’ve got you. The Performance Series is getting ready to kick off its next 12-week cycle.

The Competition Cycle of the Performance Series will take place between August 14th and November 13th. Its focus will be on preparing athletes in a competition environment. This will include skill prep, strength and supplemental lifting and conditioning, individual, team and/or partner workouts.

Unlike the Open and Skills cycle, the Competition cycle does not have a developmental component. There are prerequisites for registering. To qualify for the Competition Cycle, each athlete must be able to do the following:

  • Deadlift 1.5x their bodyweight

  • Squat 1.25x their bodyweight

  • Clean (power or full) 75% their bodyweight

  • Be able to complete at least 5 unbroken reps of at least one of the following skills OR 3 unbroken reps of two or more of the following:

    • Pull-up

    • T2B

    • HSPU

As part of the series, you will be tested on three Benchmark workouts that will be re-tested at the end of the series to measure of improvement.  These benchmarks are:

  • Grace

  • Cindy XXX

  • Karabel

The Cycle registrations starts August 5th and will go until August 13th or all slots are filled.  Participants in the Competition Cycle will meet on Tuesdays at 7:30 pm and Saturdays at 11:30 AM for 90 minute sessions. To ensure we can provide the detailed feedback necessary to help each athlete grow, space in the Cycle will be limited to 16 athletes for this 12 week period and available to all CFSA members. If you are ready to kick off your skill development journey, sign up here. Don’t wait!

Olympic Weightlifting 3-Week Course

Take your weightlifting to the next level.

CFSA Squad,

Now’s your chance to attend CrossFit South Arlington’s newest and most unique offering yet: the Oly Series with Coach Mehdi. Starting on Saturday August 4th, this 3-week exclusive course is a combination of applied drill work, lecture content and customized weightlifting homework, guaranteed to get you to the next level of olympic weightlifting.

Here’s what to expect from this series:
– Once-a-week 90 minute class with Coach Mehdi (Saturdays 7:30am-9am)
– A focus on the Snatch for all 3 weeks (Clean & Jerk series coming soon)
– Extensive applied technique work to help you build speed and dial-in optimal positions in the lifts
– Short lecture content on the fundamental and key concepts of the Snatch
– Specific and individualized homework to be done during Open Gym twice a week (plus selected readings)
– An exclusive course capped at 6 athletes to ensure ample attention and value provided to each individual athlete
– An online forum/group for Q&A and active discussions on all things weightlifting-related

Need an even higher level of coaching? This series will also offer the option to get video review and feedback on each one of your homework sessions. Make sure to get Coach Mehdi’s eyes on all your lifts!

This series is not for the novice athlete. In order to participate, you must:
1. Have a minimum of 6 months experience with the Snatch
2. Be able to perform the following a full depth overhead squat at 60% of bodyweight
3. Have attempted a 1-rep max Snatch in the past (and remember the weight successfully lifted)

The series is priced at $125. Video review/feedback is an addition $75. Sign up for both before July 12th and pay $180 for the combo (10% discount).

Interested? Submit an application by emailing us at and tell us about your weightlifting experience. Don’t wait, reach out now as only a few spots are open!

A bit about Coach Mehdi El-Amine:
– Mehdi has been coaching CrossFit since 2011 and the sport of Olympic Weightlifting since 2013. Former USAW Level 1 coach and Level 2 certified, Mehdi founded the Last Pull Weightlifting Club at CrossFit Reston in 2014 and coached many successful lifters over a 3 year period. Mehdi has studied with many prominent US coaches including Bob Takano, Greg Everett, Mark Canella and Chris Wilkes. He describes his approach to teaching the olympic lifts as a pragmatic blend of scientific coaching and American-style instruction.

CFSA Endurance Program


Are you ready to run some long distances? Do you want to run your next 5k, 10k, half marathon or full marathon faster without dedicating all of your time to running? Or are you tired of hating running and just want to be better at it?

The CFSA Endurance Program with Coach Nate will help you eliminate unnecessary junk miles and develop your running technique. Our program will also help you build power, strength, and endurance so that you can train more efficiently and shatter old personal records.

Every athlete in the Endurance Program will get to:

  • Develop the skill of running
  • Spend ample time on drills to reinforce proper running technique
  • Benefit from running gait analysis and real-time coach feedback
  • Improve their cardiovascular engine/aerobic capacity
  • Get access to a special Endurance programming track in SugarWOD

The CFSA Endurance Program offers three weekly running workouts designed specifically to help you both become a better runner and increase your overall endurance capacity. The three workouts include a short interval session, a long interval threshold session, and a time trial or tempo run session. Before each workout, athletes will spend time on foot placement and running mechanics drills inspired from the Pose method and designed to make you lighter on your feet.

Participants in the Endurance Program will meet on Tuesdays and Thursdays at 5:30 AM for 75 minute sessions. The third running workout is programmed for Saturdays/Sundays and athletes complete it on their own. Spaces for the program are limited to 16 athletes and are available to all CFSA members as well as non-members (bring a friend!). This 12-week program starts June 26th and runs through September 29th. If you are ready to make running your rest, sign up here!

And to go along with the full program, CFSA and Coach Nate will be hosting a 2-hour running clinic on Saturday June 16th at 8am. This clinic will cover warming up, gait analysis, technique elements, drills and skill application. Needless to say, it is going to be packed with useful goodies to make you a better runner. Spaces for the clinic are limited to 12 participants. Don’t miss out, sign-up for it here!

Coach Nate

Nate ran track and cross country in high school and continued participating in endurance sports since. He has completed 4 marathons, 2 half marathons, 1 sprint triathlon, 1 super sprint triathlon, numerous road races ranging from 5K to 10K, and several obstacle course races. Nate discovered the CrossFit Endurance methodology in 2009 and had a 24 minute PR in his marathon. He has been CrossFit Endurance certified and teaching the skill of running since 2011. Come work with Nate at the running clinic or sign-up for his endurance program and let him help you achieve your endurance goals!

Got questions? Email us at for some quick answers!

Memorial Day Murph – Strategy and Scaling


In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. After his passing, it was referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

(For more on this story: read the book or watch the movie Lone Survivor based on the events of Michael Murphy’s last mission)



This year CFSA is doing Murph on Saturday, May 26th. We’ll be holding our regular classes at 9:30am and 10:30am. Afterwards, we’ll have a cookout and potluck at 11:30am.


This is a long workout. Typically it should take no less than 30 minutes and could take up to an hour for advanced athletes who are doing the Rx version (or with a vest).

This year, we are going with the following versions of Murph:

Alpha (Rx Only) ** Bravo Charlie Delta (Team)
Run 1 mile Run 0.75 mile Run 0.5 mile Run 1 mile (both)
100 Pull-Ups 75 Pull-Ups 50 Pull-Ups 50 Pull-Ups (each)
200 Push-Ups 150 Push-Ups 100 Push-Ups 100 Push-Ups (each)
300 Squats 200 Squats 150 Squats 150 Squats (each)
Run 1 mile Run 0.75 mile Run 0.5 mile Run 1 mile (both)

Do this if you have been training 4-5 days/week consistently for a year or more. Consider adding a vest only if you have done a full Murph without the vest before. Rx’d only.


Recommended if you have been training 3-5 days/week for over 6 months. Open to more experienced athletes. Can be scaled further thru movement substitutions.


Recommended if you have been training for less than 6 months. Open to all. Can be scaled further thru movement substitutions.


Recommended if you have been training for less than 6 months. Open to all. Can be scaled further thru movement substitutions.


If you cannot run, you may substitute with rowing:

  • Alpha: 2000m row
  • Bravo: 1500m row
  • Charlie: 1000m row
  • Delta: 2000m row (both partners row this distance in parallel)

Any of the above versions, except for ALPHA, can be scaled further with the following substitutions:

  • Pull-Up → Banded Pull-Up or Ring Row
  • Push-Up → Knee Push-Up
  • Air Squat → KB Deadlift (in case of a knee injury)



The old school Rx version of Murph called for a mile run, followed by all 100 pull-ups, then all 200 pull-ups, then all 300 air squats, and finally a second mile run. That is a VERY difficult version that is only recommended for highly advanced athletes (3+ years of CrossFit) with high proficiency in gymnastics movements.

Another RX way to approach this workout is to break up the bodyweight movements into “rounds”. The most common approach is the following:

Run 1 mile

Then perform 20 rounds of:

  • 5 Pull-Ups
  • 10 Push-Ups
  • 15 Air Squats

Run 1 mile


Note that this approach can also be used for Bravo, Charlie or Delta.


Run 0.75 mile. Then perform 15 rounds of 5 pull-ups / 10 push-ups / 15 air squats. Run 0.75 mile.


Run 0.5 mile. Then perform 10 rounds of 5 pull-ups / 10 push-ups / 15 air squats. Run 0.5 mile.


Run 1 mile with your partner. Alternate 20 rounds of 5 pull-ups / 10 push-ups / 15 air squats (each partner doing 10 rounds). Run 1 mile.


Choose your version and scaling option(s) wisely. If this takes you 20 mins or less, it was probably too easy. At the same time, you don’t want to be taking breaks that are over a minute long between sets of pull-ups or push-ups, that’s too hard and likely not safe. Remember you can always change your scaling option mid-way through the workout if that sets you up for a better chance of success.

See you on Saturday.

CFSA Bright Spots – Eoin Byrne

When we turn the bright spot on members, we want the focus to be on them — and sometimes, it’s because of the light they bring to our community!


Eoin Byrne dove right in to this whole CrossFit thing, crushed his first Open, and has been a team player and friendly face in the gym since Day One. So we asked him a few questions…


What brought you to CrossFit/CFSA in the first place?  I have been training on and off for about 5 years but could never settle into any steady routine beyond 2 / 3 months. CrossFit was recommended to me because I lack the motivation to do the necessary work alone in the gym. I am a very social person so the team dynamic appealed to me.


What was your first impression? How has that changed? My first impression was honestly really positive.  The trainers were all so accommodating and encouraging.  I enjoyed my first session and realized that CrossFit folks were down to earth and could also enjoy the odd laugh during the class. My first impression has not changed so much except personally I have become more goal oriented.  I now care less about how I look cosmetically, rather how fit I am and how much range of motion I can achieve.


What was your first “bright spot” or moment of success?  During the open, in 18.3, I was able to do a full set of chin over bar pull ups…  I was shocked, I think my judge was also.


What’s your favorite CFSA memory?  My favorite CSFA memory should be my pull up achievement in 18.3 but its is actually just the memory of getting to know the other athletes in the gym over the past weeks.  Being new to living in the DMV and indeed new to the US, it has been great to have a social outlet that is not my job and not a bar. I have found CFSA to be a really open and welcoming environment.

With regard to health and fitness what are you working on or working toward now?  I am actively working on my mobility.  After about 2 months I grew frustrated with certain aspects of my mobility.  Specifically I could not reach the required squat depth. I spoke to coach Meredyth who suggested that I do some focused (personal training) with (Coach) Caroline.  During these sessions we focus on my mobility with the goal of properly reaching a good squat depth. She also designed a simple plan for me to follow before each workout.  Caroline has been invaluable. While I am not there yet, I have made significant progress. Other than that, I hope to join the (level) 200 class by the end of the summer.