Weekly Programming: 12/11 – 12/17

Monday, Dec 11, 2017

L200

A.
4 Rounds:
– 5 Strict Presses
– Rest: 1:30
– 5 Weighted Pull-Ups
– Rest: 1:30

B.
3 Rounds for Time:
– 500m Row
– 20 Shoulder to Overhead (115/75)

L100

A.
4 x 8 Barbell Strict Press

B.
3 Rounds for Time:
– 200m Run
– 15 DB Push Presses

 


Tuesday, Dec 12, 2017

L200

A.
Back Squat: 5 X 2

B.
“The Chief”
5 Rounds:
AMRAP: 3:00
– 3 Power Cleans (135/95)
– 6 Push-Ups
– 9 Air Squats
Rest: 1:00

*Pick up each set where you left off

L100

A.
3 x 10 Back Squats

B.
5 Rounds
AMRAP 3:00:
– 3 Burpees
– 6 Air Squats
– 9 Kettlebell Swings
– Rest: 1:00

*Pick up each set where you left off

 


Wednesday, Dec 13, 2017

L200

A.
Four sets for max reps of:
– 1:00 Cal Row
– Rest: 0:30
– 1:00 Handstand Push-Ups
– Rest: 0:30
– 1:00 Cal Row
– Rest: 0:30
– 1:00 Pull-Ups
– Rest: 3:00

L100

A.
5 x 6 DB Row L/R

B.
4 x 4:00 Rounds:
– Run 400m
– Max Push-Ups

 


Thursday, Dec 14, 2017

L200

A.
Clean: 6 X 1.1.1
Rest: 0:10 btwn singles

B.
PARTNER WORKOUT

AMRAP 12:00:
– 6 Hang Cleans (135/95)
– 12 Box Jumps (24/20)

L100

A.
4 x 7 Strict Pull-Ups

B.
PARTNER WORKOUT

AMRAP 10:00:
– 12 Alt. 1-Arm Dumbbell Snatches
– 12 Dumbbell Thrusters

 


Friday, Dec 15, 2017

L200

A.
4 Rounds:
– 6 Bulgarian Split Squat – L/R
– Rest: 1:00
– Max Tempo Push-Ups @ 1111
– Rest: 1:00

B.
4 Rounds for Reps:
– 0:45 DB Burpees (35/25) (hands remain at sides during jump)
– Rest: 0:15
– 0:45 Toes-to-Bar
– Rest: 0:15

L100

A.
4 x 5 Front Squats

B.
4 Rounds:
– 0:45 of DB Burpees (hands remain at sides during jump)
– Rest: 0:15
– 0:45 V-Ups
– Rest: 0:15

 


Saturday, Dec 16, 2017

L100 and L200

A.
PARTNER WOD

AMRAP 25:
– 20 Thrusters (45/35 lb)
– 20 KB Swings (24/16 kg)
– 20 Wall Ball (20/14 lb)
– 20 Box Jumps (24″/20″)

Partner A works on the AMRAP above while Partner B rows 500m. As soon as the 500m row is complete, partners switch. Partner A now rows 500m and Partner B picks up on the AMRAP where Partner A left off.

 


Sunday, Dec 17, 2017

L100 and L200

A.
PARTNER WORKOUT

15-12-9-6-3
Bench Press (225/155)
Strict Chin-Ups
1 Lap Reverse Sled Drag

*Partners alt. rounds

 


Become a Field Sport Athlete

CFSA fam,

Most of you are already familiar with our Sports-Specific Application of CrossFit program, formerly known (and still informally referred to) as “CrossFit Football”. Coach Bobby has created a fantastic platform at CFSA allowing our members to tailor their athletic development towards strength, power, speed and stability  — the key ingredients to success in field sports. Just walk into the gym on any Monday, Wednesday or Friday night and you’ll see the SSA crew crushing it.

We are now excited to announce some changes to the program driving more value to our members and setting them up for further success! The new program name is “Field Sport Athlete” and will be available as either a membership add-on (for current CFSA members) or as its own separate membership offering (for both members and/or non-members). The content and the coaching you love will stay the same. The structure will follow a 12-week series progression. Coach Bobby will be putting some new tools in your hands to help you track your athletic development and get the most out of your training.

Along with the above changes and in order to grow the program into the best it can be in 2018 and beyond, we are introducing a new pricing structure as well. The Field Sport Athlete program will be available in two options:

  1. As an add-on to a CrossFit membership of any level (Bronze, Silver, Onyx, Gold). The price for this add-on is $75/month.
  2. As its own separate FSA-only membership. The price for the membership is $295/month.

With that said, we want to make sure to show a little appreciation to all the members who have been with us and with Bobby for a while now. Therefore, if you are a CFSA member and you sign up for the FSA program by Dec 31st, the monthly add-on will be available to you at just $60/month.

If you are interested in finding out more about the new FSA program, Coach Bobby will be holding an Info Session right here at CFSA on Tuesday, Dec 19th 7-7:30 pm.

If you’re ready to register right now, click here! Spaces are limited.

Weekly Programming: 12/04 – 12/10

Monday, Dec 04, 2017

L200

A.
DB or KB Floor Press: 5 X 12

B.
3 Rounds of 3:00 for Cals:
– 400m Run
– Row Max Cals

Rest: 3:00 b/t rounds

L100

A.
4 x 8 Strict Press

B.
3 Rounds of 3:00 for Reps:
– 400m Run
– AMRAP Wall Balls (20/14)

Rest: 3:00

 


Tuesday, Dec 05, 2017

L200

A.
For time:
– 50 Thrusters (45/35)
– 40 Kettlebell Swings (55/35)
– 30 Burpees
– 20 Pull-Ups
– 10 Man-Makers (55/35)
– 20 Pull-Ups
– 30 Burpees
– 40 Kettlebell Swings
– 50 Thrusters

L100

A.
For time:
– 10 Strict Pull-Ups
– 20 Burpees
– 30 Kettlebell Swings
– 40 V-Ups
– 50 Dumbbell Thrusters
– 40 V-Ups
– 30 Kettlebell Swings
– 20 Burpees
– 10 Strict Pull-Ups

 


Wednesday, Dec 06, 2017

L200

A.
Bent-Over Barbell Row 5 x 5

B.
PARTNER WORKOUT

2 rounds for Reps:
– 3:00 Shoulder to Overhead (95/65)
– Rest: 2:00
– 3:00 Front Squats (95/65)
– Rest: 2:00
– 3:00 Burpee over Bar
– Rest: 2:00

*P1 works; P2 rests; partition reps as desired

L100

A.
PARTNER WORKOUT

2 Rounds for Reps:
– 3:00 Cal Row
– Rest: 2:00
– 3:00 1-Arm DB Snatches
– Rest: 2:00
– 3:00 Lunge Jumps
– Rest: 2:00

*P1 works; P2 rests; partition reps as desired

 


Thursday, Dec 07, 2017

L200

A.
4 Rounds for Time:
– 7 Deadlifts (225/155)
– 14 Chest-to-Bar Pull-Ups
– 400m Run

L100

A.
4 Rounds:
– 21 Kettlebell Swings
– 7 Strict Pull-Ups
– 400m Run

 


Friday, Dec 08, 2017

L200

A.
Back Squat: 10RM

B.
AMRAP 7:00
– 20 Russian KB Swings (70/55)
– 10 KB Goblet Squats
– 10 Lunge Double-Butt Kick Jumps

L100

A.
Back Squat: 4 X 10

B.
AMRAP 7:00
– 10 Alt. 1-Arm DB Snatches
– 10 DB Goblet Squats
– 10 Lunge Double-Butt Kick Jumps

 


Saturday, Dec 09, 2017

L100 and L200

A.
PARTNER WORKOUT

For Time:
– 4 Rope Climbs
– 400m Run
– 40 Push-Ups
– 200m Run
– 40 Pull-Ups
– 200m Run
– 80 Russian Twists (45/25)
– 400m Run
– 4 Rope Climbs

*P1 works; P2 Rests; Partition reps as desired; Partners run together

 


Sunday, Dec 10, 2017

L100 and L200

A.
10 Rounds:
– 1 Power Clean
– 2 Hang Power Clean
– 3 Front Squat
Rest: 1:00

*Add weight each round, building to the heaviest load for the complex

 


A sneak peak into the upcoming CFSA Open Prep Series

 

Thanksgiving has come and gone.  If you are ready to take the holiday gains and turn them into Open gainz, look no further than the Open Prep Program of our Performance Series. Coach Dipo has been in the CFSA lab cooking up something good for the participants.

The Open Prep Series is going to be different than any other class you have had at CFSA.  We are not only going to go over past Open workouts, but analyzing your performance in prior Opens as well as proficiency on certain movements to get you ready.  

What can you expect from each class:

  • 10-15 minutes of individualized skills programming to help meet your goal(s) on an Open movement you are looking to be proficient in;
  • Barbell conditioning work to get you ready for moving Open weight & volume
  • Pre/Post metcon strategy and debrief
  • Practicing previous Open workouts
  • Pacing drills
  • Access to workout logging app to track all the gainz you will be making
  • … and more!

A sample training session might start with an individualized drill to attack a weakness, followed by a barbell conditioning EMOM to build stamina and a long Open metcon with detailed strategy. Alternatively, after hitting that weakness, you might be crushing an Open metcon followed by end-of-session strength work, to build strength endurance. The 10-week Open-Prep Series is designed to progressively build the very physical and mental skills that will spell success come February.

The Open Prep Series starts this coming Saturday December 2nd.  Classes will be Thursdays at 7:30 pm to 8:45 pm and Saturdays from 11:30 am to 12:45 pm for 10 weeks.  If you’re ready to  maximize your training and have your best Open yet, sign up here.  Don’t wait!

Say Hello to Soft Tissue Active Release and Stretching Services at CFSA!

Say goodbye to pain.

CFSA fam, we are excited to announce that we will be hosting Dr. Antonio Perez-Duran from Full Motion Life and Sport for complimentary monthly soft tissue work including active release, stretching and taping, right here at the gym!

Once a month and starting this Saturday Dec 2nd, Dr. Perez-Duran will visit us and set up his table of magical pain healing in the front desk area from 8:30 AM until 10:30 AM. During this time block, Dr. Perez-Duran will be providing a complimentary quick initial consultation and assessment, followed by Active Release Techniques treatment and stretching of soft tissue.  Dr. Perez-Duran will be spending an average of 15 minutes per athlete depending on the complexity of each individual case. Consultations are provided on a first come first served basis.

Dr. Antonio Perez-Duran is a sports chiropractor at Full Motion Life and Sport in Arlington, VA.  He is a graduate from Boston College and New York Chiropractic College, who is a Full-Body Certified Active Release Techniques (ART) practitioner.  He is also certified in RockTape Fascial Movement Taping and FMS functional movement screens.  Active Release Techniques helps restore damaged tissue to a healthy state, increase blood flow, encourage muscle and tissue healing and provides instant relief.

Catch Dr. Perez-Duran this Saturday Dec 2nd at 8:30 AM and let him help you achieve pain-free optimum performance!

Available only to members of CrossFit South Arlington

Weekly Programming: 11/27 – 12/03

Monday, Nov 27, 2017

L200

A.
Snatch: 1RM

B.
EMOTM 12:00:
– 3 Snatches
– 6 Bar Facing Burpees

L100

A.
Power Snatch: 5 X 3

B.
EMOTM 12:00:
– 5 Burpees
– 10 Russian Kettelbell Swings

 


Tuesday, Nov 28, 2017

L200

A.
Ring Muscle-Up Skill Work

B.
3 Rounds for Time:
– 800m Run
– 20 Pull-Ups
– 10 Handstand Push-Ups

L100

A.
Kipping Pull-Up Skill Work

B.
12 Rounds of 1:00:
– Station 1 – 1:00 Cal Row
– Station 2 – 1:00 Strict Pull-Ups
– Station 3 – 1:00 DB Push Press

 


Wednesday, Nov 29, 2017

L200

A.
Back Squat: 5 X 5

B.
TEAM WORKOUT (3)

5 Rounds Each:
– 5 Power Cleans (155/105)
– 5 Thrusters (155/105)
– 10 Box Jump Overs (24/20)

* Partners start together at different stations; Partners rotate stations once everyone has completed the station
* Time Cap 20 mins

L100

A.
3 Rounds:
– 10 DB Goblet Squats
– 8 L/R 1-Arm DB Strict Press
– Rest: 1:00

B.
TEAM WORKOUT (3)

5 Rounds Each:
– 15 Kettlebell Swings
– 10 Goblet Squats

*P1 works; P2 rests; Partners alt. rounds

 


Thursday, Nov 30, 2017

L200

A.
Bench Press: 1RM

B.
3 Rounds for Time:
– 10 OHS (115/75)
– 15 Ring Dips

L100

A.
4 x 10 Supine Ring Rows

B.
3 Rounds for Time:
– 250m Row
– 25/20 Push-Ups

 


Friday, Dec 01, 2017

L200

A.
4 Rounds:
– 3 Weighted Pull-Ups
– Rest: 1:00
– 6 Pistols – L/R
– Rest: 1:00

B.
AMRAP 5:00:
– 10 Toes-to-Bar
– 10 Wall Balls (20/14)

Rest: 3:00

AMRAP 5:00:
– 10 V-Ups
– 20 Mountain Climbers

L100

A.
4 x 10 Box Step-Ups

B.
AMRAP 5:00:
– 10 Strict Hanging Knee Raises
– 10 Wall Ball Shots (20/14)

Rest: 3:00

AMRAP 5:00:
– 10 V-Ups
– 20 Mountain Climbers

 


Saturday, Dec 02, 2017

L100 and L200

A.
PARTNER WORKOUT

AMRAP 30:00
– 400m Run
– 5 Pull-Ups
– 10 Thrusters (75/55)
– 15 Russian KB Swings (55/35)

P1 runs; P2 works on the triplet; Partners alt. on the runner

 


Sunday, Dec 03, 2017

L100 and L200

A.
For Time:
– 20 Back Squats (225/155)
– 20 Lunge Double Butt-Kick Jumps
– 20 Deadlifts (225/155)
– 20 Lunge Double Butt-Kick Jumps
– 20 Athletic Burpees

 


Weekly Programming: 11/20 – 11/26

Thanksgiving Schedule

Thursday 11/23 — 9:30 a.m. only
Black Friday, 11/24 — CLOSED
Saturday 11/25 — 9:30 am only
Sunday 11/26 — 10:30 am only


Monday, Nov 20, 2017

L200

A.
4 Rounds:
– 6 Front Squats
– Rest: 0:20
– 5 Box Jumps (30/24) (Rest 0:03 btwn box jump – step down)

Rest: 2:00 b/t rounds

B.
5 Rounds for Max Cals/Reps:
– 0:30 Max Cal Row
– Rest 0:30
– 1:00 Max KB Swings (55/35)
– Rest: 2:00

L100

A.
4 x 8 Front Squats

B.
5 Rounds for Max Cals/Reps:
– 0:30 Max Cal Row
– Rest 0:30
– 1:00 Max KB Swings (55/35)
– Rest: 2:00

 


Tuesday, Nov 21, 2017

L200

A.
Clean & Jerk: 1RM

B.
5 Rounds for Time:
– 5 Shoulder to Overhead (135/95)
– 10 Toes to Bar
– 20 Double-Unders

L100

A.
4 x 8 DB Push Press

B.
PARTNER WORKOUT

4 Rounds Each for Time:
– 10 Wall Bals (20/14)
– 10 Burpees
– 10 V-Ups

*Partners alternate rounds


Wednesday, Nov 22, 2017

L200

A.
1RM Weighted Pull-Up

Rest: 2:00 btwn attempts, take about 6 attempts to max out.

B.
AMRAP 10:00
– 200 Meter Run
– Pull-Up Complex (2 Strict + 4 Chest-to-Bar + 6 Kipping)

L100

A.
4 x 5 Eccentric Pull-Ups
(Partner assisted up; 0:05 descent)

B.
AMRAP 10:00:
– 250m Row
– 6 Dumbbell Man-Makers

 


Thursday, Nov 23, 2017

Thanksgiving schedule — 9:30 AM class ONLY

L100 and L200

A.
For Time:

5 Rounds:
– 5 Pull-Ups
– 10 Push-Ups
– 15 Air Squats

Then, 4 Rounds:
– 8 Handstand Push-Ups
– 15 Kettlebell Swings (55/35)

Then, 3 Rounds:
– 15 Box Jumps (24/20)
– 15 Toes-to-Bar

Then, 2 rounds:
– 20 Wall-Balls (20/14)
– 30 Russian Twists (45/25)

Then, 1 Round:
– 50 Burpees

 


Friday, Nov 24, 2017

Thanksgiving schedule — NO CLASSES

 


Saturday, Nov 25, 2017

Thanksgiving schedule — 9:30 AM class ONLY

L100 and L200

A.
Back Squat 1RM

B.
AMRAP 10:00:
– 5 Box Jumps (30/24)
– 5 DB Thrusters (50/35)

 


Sunday, Nov 26, 2017

L100 and L200

A.
PARTNER WORKOUT

For Time:
– 2K Row
– 80 Wallballs 20/14#
– 60 Hang Power Cleans 95/65
– 40 Push Jerks 115/75
– 100 Double-Unders
– 800m Run

*P1 works; P2 Rests; Partition reps as desired; partners run together

 


New Open Gym Schedule!

Your new Open Gym schedule is here.

You asked and we listened. Starting today, CrossFit South Arlington will offer the following time slots as Open Gym:

  • Tue/Thu: 6-7am
  • Mon-Fri: 12-1pm (all five days)
  • Tue/Wed: 4:30-5:30pm
  • Friday4:30-6:30pm
  • Sunday10:30-11:30am

One of CrossFit’s pillars is constant variation. Our programming at CrossFit South Arlington reflects this pillar and aims at maximizing athletes’ general physical fitness. However, we know that all athletes have unique goals that drive them to put in extra work. Open Gym is intended to provide athletes an independent skill/strength time block above and beyond their L100/L200 classes. Because a coach is not directly managing athletes during open gym, only skill work and weight/ power lifting are allowed. This is a safety issue, first and foremost.

Open Gym Rules:

  • Basic gym etiquette still applies. Wipe down and put all your own equipment away.
  • Only skill and weight/power lifting work allowed*
  • This is for members only. You cannot bring friends and family along to work out with you.
  • Open Gym is not a coached session. A coach will be on premises, but no class will be led, nor will the coach provide you with a training plan / suggestions. If you have a question for the coach that takes less than 10 seconds to answer, feel free to ask it. Otherwise, please respect the coach’s time. (Need more help? Consider 1:1 coaching!)
  • Whenever Open Gym is offered at the same time as another class, the scheduled class will be given first use of the equipment, music, and clock.
  • The on-duty coach reserves the right to change or stop athletes’ activities at any time.
  • Members must have a Silver, Onyx or Gold membership in order to get access to Open Gym hours.

* Exception made for members of the CrossFit South Arlington Competition Team

See the full class schedule here.

Interested in reading more about the programming philosophy at CFSA? See here and here!

Weekly Programming: 11/13 – 11/19

Monday, Nov 13, 2017

L100 and L200

A.
WADE

5 Rounds for Time:
– 11 1-Arm DB Snatches (50/35)
– 12 1-Arm DB Thrusters (50/35)
– 11 Weighted Pull-Ups w/ DB

Don’t just workout, donate for a great cause! Go here for details.

 


Tuesday, Nov 14, 2017

L200

A.
Clean: 1RM

B.
3 Rounds (5:00) for Times:
– 30/20 Cal Row
– 9 Power Cleans (185/135)

L100

A.
3 x 8 Front Squats

B.
3 Rounds (5:00):
– 200m Run
– 30 Kettlebell Swings
Rest remainder of 5 mins.

 


Wednesday, Nov 15, 2017

L200

A.
Kipping Toes-to-Bar skill work

B.
TEAM WORKOUT (3)

5 Rounds Each:
– 500m Row
– 15 Burpee Box Jump-Overs (24/20)
– 10 Overhead Squats (115/75)

*Partners start on different stations; Partners may only rotate to the next station once everyone has completed their station.

L100

A.
Rowing skill work – positions and pacing

B.
TEAM WORKOUT (3)

5 Rounds Each:
– 500m Row
– 20 KB Walking Lunges
– 10 Burpees

*Partners start on different stations; Partners may only rotate to the next station once everyone has completed their station.

 


Thursday, Nov 16, 2017

L200

A.
Deadlift: 3RM

B.
Five rounds for time of:
– 10 Deadlifts (225/155)
– 12 T2B
– 200-Meter Run

L100

A.
3 x 8 Deadlifts

B.
5 Rounds:
– 20 Kettlebell Swings
– 20 V-Ups
– 250m Row

 


Friday, Nov 17, 2017

L200

A.
1-Arm DB Strict Press: 4 X 8 – L/R

B.
AMRAP 10:00:
– 10 Push Presses (95/65)
– 10 Front Squats (95/65)
– 10 Burpees Over-the-Bar

L100

A.
3-3-3-3-3 DB Push Press – climbing

B.
AMRAP 10:00:
– 10 DB Push Presses
– 20 1-Arm DB Suitcase Walking Lunges
– 10 Burpees

 


Saturday, Nov 18, 2017

L100 and L200

A.
PARTNER WORKOUT

5 Rounds (3:00) Each:
– 500m Row
– AMRAP Wall Balls (20/14)
Rest: 3:00 between rounds

*P1 works; P2 rests; alt. rounds

 


Sunday, Nov 19, 2017

L100 and L200

A.
PARTNER WORKOUT

AMRAP 20:00:
– 20 Hang Power Snatches 95/65
– 20 Ring Push-Ups
– 20 Box Jumps 24/20″

*P1 works; P2 rests; partition reps as desired

 


“Three Wise Men”

CFSA family, our workout for Veteran’s Day Saturday November 11th will be “Three Wise Men”. This workout is meant to draw attention to combat veteran suicides, which are occurring in the United States at an alarming rate.

According to the Department of Veterans’ Affairs:
– Suicide among veterans is 22% higher than for civilians of the same age
– In 2014, Veterans accounted for 18% of all deaths from suicide among U.S. adults, while Veterans constituted 8.5% of the US population
– From 1999 to 2010, roughly 22 veterans were dying by suicide per day

The Three Wise Men Foundation and the Headstrong Foundation are partnering to help veterans. Per their website:

“The Three Wise Men Veterans Foundation was founded in 2014 by Marine Corps combat veteran Nathan Fletcher in honor of his three cousins: Jeremy Wise, Ben Wise and Beau Wise. After the September 11, 2001 attacks on our country, Jeremy joined the Navy and became a Navy SEAL. Ben, already in the Army, became a member of the legendary Green Berets. Beau followed his brothers into the military and joined the Marine Corps Infantry. Together they served over 1,600 days deployed in Iraq and Afghanistan. Tragically, Jeremy was killed by a suicide bomber in Afghanistan on December 30, 2009. Two years and eleven days later, Ben was killed in a firefight in Afghanistan. Beau remains on active duty in the United States Marine Corps.

Jeremy and Ben represent the generation of veterans who gave that last full measure of devotion to their country. We often honor them as a nation. But Beau Wise represents that generation of veterans who survived combat, and we have to ensure they not only survive but thrive in the peace that follows war.”

Our workout on Veteran’s Day will honor these three men and all the veterans the foundation aims to help. Besides getting your butt kicked by the workout, you can also help by donating directly the Headstrong portal here.

“Three Wise Men” (Team of 3 Version)

“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch (RX = 135/95 lbs, Scaled = 95/65 lbs)
10 Burpees Over the Barbell

Rest 2 minutes, and then…

“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans (RX = 135/95 lbs, Scaled = 95/65 lbs)
20 Pull-Ups

Rest 2 minutes, and then…

“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs (RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)
30 Wall Ball Shots (RX = 20/14 lbs; Scaled – 14/8 lbs)

* All teammates work at the same time. Each teammate does one of the three 4-min AMRAPs, then everyone rotates during the 2-min rest break. At the end, each teammate will have done all three 4-min AMRAPs. Score is total rounds+reps for each part (3 scores total).

Watch this video to get a better sense of the workout. See you all on Saturday.