Weekly Programming: 10/16 – 10/22

Monday, Oct 16th, 2017

L200

A.
3 sets:
– 5 Deadlifts followed immediately by 15 Russian KB Swings
– Rest: 3:00

B.
3 Rounds for Times:
– 500m Row
– 5 Thrusters (155/105 lbs)
– 10 Burpees Over-the-Bar
– Rest: 3:00

L100

4 x 8 Deadlifts

B.
3 Rounds for Time:
– 400m Run
– 10 Dumbbell Thrusters
– 10 Burpees

 


Tuesday, Oct 17th, 2017

L200

A.
Strict Press: 5, 5, 5, 5, 5 (climbing)

B.
AMRAP 8:00:
– 30 Double-Unders
– 20 Wall Balls (20/14)
– 10 Push-Ups

L100

A.
4 Rounds:
– 10 Dumbbell Strict Press
– 0:45 Side Pillar – L/R
Rest 1 min b/t movements

B.
AMRAP 8:00:
– 250m Row
– 20 Dumbbell Walking Lunges
– 10 Push-Ups

 


Wednesday, Oct 18th, 2017

L200

A.
Hang Clean: 5 X 3

B.
AMRAP 12:00:
– 15 Kettlebell Swings (70/55)
– 15 Kettlebell Goblet Squats
– 20 Russian Twists (45/25)

L100

A.
4 x 7 Strict Pull-Ups

B.
AMRAP 9:00:
– 10 Alt. 1-Arm Dumbbell Snatches
– 10 Wall Balls (20/14)
– 5 1-Arm Dumbbell Push Presses – L/R

 


Thursday, Oct 19th, 2017

L200

A.
Front Squat: 5, 5, 5, 5

B.
For time:
– 25 Pull-Ups
– 25 Box Jumps (24/20)
– 10 Snatch (135/95)
– 25 Box Jumps (24/20)
– 25 Pull-Ups

L100

A.
3 Sets:
– 8 Front Squats
– 8 1-Arm Dumbbell Rows – L/R
Rest 1 min b/t movements

B.
5 Rounds for Time:
– 10 Goblet Squats (HEAVY)
– 10 Lunge Double Butt-Kick Jumps

 


Friday, Oct 20th, 2017

L200

A.
Push Press: 1RM

B.
3 Rounds for Time:
– 200m Run
– 12 Hang Power Cleans (135/95)
– 9 Push Presses

L100

A.
4 x 8 Push Press

B.
4 Rounds:
– 250m Row
– 10 Dumbbell Thrusters
– 20 Russian Twists (45/25)

 


Saturday, Oct 21st, 2017

L100 & L200

A.
PARTNER WORKOUT

AMRAP 30:00:
– 400 Meter Run
– 30 Box Jumps or Step-Ups
– 30 Wall Ball Shots

P1 works; P2 rests. Partners alternate TASKS. (P1 completes 400m run then P2 completes 30 Box Jumps then P1 completes 30 wall balls, etc)

 


Sunday, Oct 22nd, 2017

L100 & L200

A.
PARTNER WORKOUT

5 Rounds for Time:
– MAX Rep Back Squat (225/155)
– 7 Dumbbell Burpee Box-Overs (35/20 & 24/20)

Partners alt rounds. 5 rounds each.

Weekly Programming: 10/9 – 10/15

Monday, Oct 9, 2017

L100 & 200 Combined Classes for Columbus Day Holiday

A.
Push Press 5 x 5 (across). Rest ~2-3 mins b/t sets.

B.
5 Rounds for MAX Calories & Reps:
– 0:30 Max Cals Rowing
– Rest: 0:30
– 1:00 Max Reps Burpees
– Rest: 2:00
Score is total number of cals + reps. Keeping count of round in your head might get tricky, so we recommend that you keep a running counter from start to finish.

 


Tuesday, Oct 10, 2017

L200

A.
3 sets:
– 6 Bulgarian Split Squats (L/R)
– Max Reps Strict Ring Dips
Rest ~90s b/t movements.

B.
4 Rounds for Time:
– 5 Front Squats (165/115) – From the floor
– 10 Pull-Ups
– 15 Cal Row

L100

A.
3 Rounds:
– 8 DB Walking Lunges – L/R
– 0:45 Side Plank – L/R

B.
4 Rounds for Time:
– 5 Strict Pull-Ups
– 10 Dumbbell Thrusters
– 100m Sprint

 


Wednesday, Oct 11, 2017

L200

A.
4 x 6 1-Arm Dumbbell Strict Press – L/R

B.
3 Rounds:
– 10 Power Cleans (135/95)
– 20 Push-Ups
– 40 Double-Unders

L100

A.
Chin-Ups 4 x 7

B.
AMRAP 8:00:
– 5 Renegade Rows
– 10 Single-Arm Dumbbell Snatches
– 15 V-Ups

 


Thursday, Oct 12, 2017

L200

A.
Kipping Pull-Up Skill Work

B.
Every 10:00 for 20:00 (2 Rounds):
– 800m Run
– 20 Pull-Ups
– 20 Push Presses (135/95)

L100

A.
Kipping Pull-Up Skill Work

B.
Every 10:00 for 20:00 (2 Rounds):
– Row 1K
– 25 DB Push Presses
– 20 Strict Pull-Ups

 


Friday, Oct 13, 2017

L200

A.
Back Squat 3-3-3-3-3 (climbing). Rest ~2-3 mins b/t sets.

B.
5 Rounds:
– 15 Wall Balls (20/14)
– 10 Toes-to-Bar
– 5 Burpee Box Jump Overs (24/20)

L100

A.
Back Squat 3 x 10 (across)

B.
4 Rounds:
– 15 Wall Balls
– 10 Knees-to-Elbows
– 10 Burpees to target

 


Saturday, Oct 14th, 2017

L100 & L200

A.
AMRAP 22:
– Row 500m
– 2 Laps DB Walking Lunges
– Run 400m

Follow immediately by: Power Clean 1RM in 8 mins.

 


Sunday, Oct 15th, 2017

L100 & L200

A.
Partner Workout
For Time:
400m Run
21-15-9
– Bench Press (225/155)
– Pull-Ups
400m Run

*Partners run together; both partners must complete BP and Pull-Ups prior to moving on to the next set.

Programming for the CrossFit South Arlington Athlete (Part 2)

In this second-part of a two-part series, we talk about the main ideas behind CFSA programming year-long and, specifically, for the next few months. You can find Part 1 here.

In the first installment of this 2-part blog series, we discussed some of the history of CrossFit programming and the importance of a strength-bias in any gym’s training plans. So how does CFSA incorporate strength work for its members? Well, the easy answer would be to make sure we have strength work, 5 days a week, year round. But that’s not as sustainable as we’d like.

First, anytime we have strength work on the whiteboard, we end up with less time left over for the metcon*. Having short and fast workouts is great and an essential component of a comprehensive training strategy; but at some point in the year, we also need to target medium and long time-domain workouts in order to build a complete athlete.

Second, around late February, the CrossFit Open comes around. It is an opportunity for thousands of CrossFitters around the world, including us, to test themselves at the sport of fitness. It is an important milestone for any box, especially for gauging the fitness improvements of its members. For those of you who have done the Open, you know that those 5 weekly workouts thrown at us by CrossFit HQ do not involve very heavy weights; instead, they are medium to long range workouts with a bias towards a high volume of repetitions. What does that have to do with strength training? It means that, in the 3-5 months leading up to the Open, we cannot afford to focus solely on strength. Other fitness skills such as stamina, cardiovascular endurance and gymnastics in higher volume (to name a few) become the main target of our efforts.

So we have a need for a strength bias, but we cannot sustain it all year. What’s the solution? It’s simple and you probably have guessed it already: the training year starts out right after the Open with plenty of strength development and continues that way during the summer. In some instances, training might take the shape of a defined cycle (e.g. 3-month long) with progressive loading and a peaking/testing week at the end. In other instances, training might gradually shift into a phase of frequent strength work plusshort metcons, then gradually shift out of it toward the end of summer. The former is what we all saw this past summer: a well defined strength cycle with a performance week.

As we move forward through 2017 and early 2018, what you’ll see is a combination of longer workouts, higher repetitions and increased gymnastics volume. You will still see strength work 2-3 times per week, the purpose of which is maintenance of the gains you made over the last few months. You will also be hit by another day or two of Olympic weightlifting (snatch, clean or jerk.) One technique that allows us to pack more training into the hour is to superset movements, i.e. to alternate between two movements so that we’re working on one muscle group while another rests. Look for supersets in your training during the fall months.

One last thing: CrossFit as a fitness regimen is great at developing General Physical Preparedness (GPP). At any point in time, it makes you ready for anything: you can go for a long hike, carry heavy groceries or help a friend move furniture. This is how we want you to be year-round; always ready for the known, unknown and unknowable in life. For that, we have to keep the stimulus constantly varied, at a high intensity, using functional movements. Even when we’re favoring strength work, we won’t completely give up on the conditioning. Conversely, when we’re going into “Open season”, we won’t give up on the strength work. The CFSA athlete is a complete athlete who is just as capable inside the gym as they are outside of it.

* metcon = the Metabolic Conditioning piece of the daily workout (it typically comes last)

Weekly Programming: 10/2 – 10/8

*** SCHEDULING REMINDER – CFSA is closed this weekend (Oct 7th/8th) for a USA Weightlifting Level 1 Seminar. We apologize for the inconvenience.

In addition, Monday Oct 9th is Columbus Day and will follow a federal holiday schedule. Classes on Monday 10/9 will be as follows: 6:00 AM (All Levels), 5:30 PM (All Levels), 6:30 PM (All Levels).

Monday, Oct 2, 2017

L200

A.
4 sets:
– 5 Strict Press
– 10 Toes-to-Bar
Rest 90s b/t movements

B.
“Fran”
21-15-9
– Thrusters (95/65)
– Pull-Ups

L100

A.
4 x 8 1-Arm Dumbbell Strict Press

B.
For Time:
– 1K Row


Tuesday, Oct 3, 2017

L200

A.
Back Squats: 4 x 5 (across)

B.
AMRAP 8:00
– 10 Burpee Box Jump-Overs (24/20)
– 10 Alt. 1-Arm DB Snatches (50/35)

L100

A.
3 sets:
– 10 Back Squats
– 10 Ring Rows
Rest 2 mins b/t sets

B.
Partner Workout
AMRAP 10:00
– 10 Burpees to a Target
– 10 Kettlebell Swings

 


Wednesday, Oct 4, 2017

L200

A.
Double Under Skill Work

B.
4 Rounds for MAX Reps:

In 3 minutes:
– 500m Row
– Max Double-Unders in remaining time

Rest: 2:00 between rounds

L100

A.
Double Under Skill Work

B.
AMRAP 12:
– Run 200m
– 30 Double Unders
– 15 Wallballs

 


Thursday, Oct 5, 2017

L200

A.
Take 15 mins to set a Clean & Jerk max for day

B.
“The Chief”
Five 3:00 Rounds:
AMRAP:
– 3 Power Cleans (135/95)
– 6 Push-Ups
– 9 Squats
Rest: 1:00 between rounds
Pick-up each set right where you left off.

L100

A.
3 sets:
– 8 Dumbbell Romanian Deadlifts
– 10 Supine Leg Raises
Rest 2 mins b/t sets

B.
Four 3:00 Rounds:
AMRAP:
– 6 Push-Ups
– 9 Squats
– 12 Kettelbell Swings
Rest: 1:00 between rounds
Pick-up each set right where you left off.

 


Friday, Oct 6, 2017

L200

A.
4 sets:
– 5 Deadlifts
– 5 Strict Handstand Push-Ups
Rest: 2:00 b/t movements

B.
AMRAP 5:00:
– 10 Push Press (115/75)
– 15 Kettlebell Swings (55/35)

Rest 2:00

AMRAP 5:00:
– 10 Toes-to-Bar
– 10 Box Jumps (24/20)

L100

A.
3 sets:
– 8 Seated Dumbbell Press
– 0:45 Plank
Rest ~45s b/t movements

B.
5:00 AMRAP:
– 10 Dumbbell Push Press
– 15 Kettlebell Deadlifts

Rest: 2:00

AMRAP 5:00:
– 5 Strict Pull-Ups
– 10 Kettlebell Walking Lunges

 


Saturday, Oct 7, 2017

L100 & L200

GYM CLOSED FOR USAW LEVEL 1 SEMINAR

 


Sunday, Oct 8, 2017

L100 & L200

GYM CLOSED FOR USAW LEVEL 1 SEMINAR

Weekly Programming: 9/25 – 10/1

Monday, Sep 25, 2017

L200

A.
3 sets:
– 8 Back Squats
– 10 1-Arm Dumbbell Rows – L/R

B.
3 x AMRAP 3 mins:
– 5 Strict Presses 135/95
– 10 Alternating Pistols
– 15 Pull-Ups

Rest 1:00 between AMRAPs; pick up where you left off to start the next set. Score total number of rounds/reps completed.

L100

A.
3 sets:
– 10 Goblet Squats
– 0:45 Plank Hold

B.
3 x AMRAP 3 mins:
– 5 Strict Pull-Ups
– 10 Push-Ups
– 15 Air Squats

Rest 1:00 between AMRAPs; pick up where you left off to start the next set. Score total number of rounds/reps completed.


Tuesday, Sep 26, 2017

L200

A.
EMOM x 10:
– 1 Hang Snatch
Add weight each minute.

Note: A “Snatch” denotes a “Squat Snatch” unless the word “Power” is specified. Hence, “Hang Snatch” = “Hang Squat Snatch”.

B.
EMOM x 10:
– 5 Burpee Box Jump-Overs (24″/20″)
– 5 Toes to Bar

L100

A.
4 sets:
– 8 Romanian Deadlift
– 10 Box Step-Ups – L/R
Rest about 0:45s between movements

B.
AMRAP 10:00:
– 5 Burpees to a Target
– 10 V-Ups

 


Wednesday, Sep 27, 2017

L200

A.
Push Press: 3,2,2,1,1,1

B.
3 Rounds for Time:
– 10 Deadlifts (275/185)
– 15 Ring Dips
– 30 Double-Unders

L100

A.
4 sets:
– 8 Dumbbell Push Press
– 20 Dumbbell Walking Lunges
Rest about 0:45s between movements

B.
Partner Workout

AMRAP 12:00:
– Row 250 Meters
– 25 Kettlebell Swings

*Partners alt rounds.

 


Thursday, Sep 28, 2017

L200

A.
3 sets:
– 16 Barbell Walking Lunges (8 L/R)
– 5 Weighted Pull-Ups

B.
3 Rounds for Time:
– 10 Thrusters (135/95 lbs)
– 15 Pull-Ups
– 200 Meter Run

L100

A.
3 Rounds:
– 7 Strict Chin-Ups
– 0:45 Hollow Rock/Hold
Rest about 0:45s between movements

B.
5 Rounds for Time:
– 200 Meter Run
– 7 Dumbbell Man-Makers

 


Friday, Sep 29, 2017

L200

A.
4 sets:
– 7 Back Squats (AHAP)
– 10 Lunge Double Butt-Kick Jumps
Rest: 2:00 b/t sets

B.
For time:
– 100 Dumbbell Box Step-Ups

L100

A.
4 sets:
– 10 Front Squats
– 10 Lunge Double Butt-Kick Jumps
Rest: 2:00 b/t sets

B.
3 Rounds:
– 7 1-Arm Kettlebell Swings – L
– 7 Kettlebell Goblet Squats
– 7 1-Arm Kettlebell Swings – R
– Rest: 0:30

 


Saturday, Sep 30, 2017

L100 & L200

A.
Partner Workout

6 x AMRAP 5mins:

– 500m Row
– AMRAP in remaining time: 10 Kettlebell Swings (53/36 lbs) + 10 Push-Ups

*Partners alt AMRAPs, 3 rounds each.

 


Sunday, Oct 1, 2017

L100 & L200

A.
Partner Workout

3 Rounds for Reps:
– 1:00 Wall Balls (20/14 lbs)
– 1:00 Power Cleans (95/65 lbs)
– 1:00 Box Jump-Overs (24/20 lbs)
– 1:00 Push Press (95/65 lbs)
– 1:00 Max Cals Erg
– Rest: 1:00

*3 rounds each. Partners alt rounds.

Weekly Programming: 9/18 – 9/24

Monday, Sep 18, 2017

L200

A.
For Time:
800m Run Buy-In
3 Rounds:
– 10 Shoulder-to-Overhead (155/105)
– 20 Box Jumps (24/20)
– 30 KB Swings (50/35)
800m Run Cash-Out

L100

A.
For Time:
800m Run Buy-In
3 Rounds:
– 10 Dumbbell Push Press
– 15 Burpees to a target
– 20 KB Swings
800m Run Cash-Out


Tuesday, Sep 19, 2017

L200

A.
3 Rounds:
– 10 Back Squats
– Rest: 2:00
– 3 Weighted Strict Pull-Ups
– Rest: 2:00

B.
AMRAP 10:00
– 10 Thrusters (95/65)
– 10 Pull-Ups

L100

A.
3 Rounds:
– 10 Back Squats
– Rest: 0:45
– 12 Ring Rows
– Rest: 0:45
– 0:45 Side Plank – L/R
– Rest: 0:45

B.
Partner Workout
AMRAP 10:00
– 10 Dumbbell Thrusters
– 5 Strict Pull-Ups

 


Wednesday, Sep 20, 2017

L200

A.
6 Rounds:
– 1 Hang Clean + 1 Clean
– Rest: 2:00

B.
3 Rounds for Time:
– 400m Run
– 12 Alt Dumbbell Snatches (50/35)

L100

A.
4 Rounds:
– 25 KB Swings
– Rest: 0:45
– 1 Lap Bottom’s Up KB Carry
– Rest: 0:45
– 0:45 Hollow Rocks/Holds
– Rest: 0:45

B.
3 Rounds for Time:
– 400m Run
– 6 Hang Power Snatches (95/65)

 


Thursday, Sep 21, 2017

L200

A.
Strict Press: 1RM
*Progression:
– Set 1: 50% X 3
– Set 2: 75% X 2
– Set 3: 85% X 1
– Set 4: 90-95% X 1
– Set 5: 1RM
– Set 6 (Optional): Exceed 1RM
Rest 2:00-3:00 between sets

B.
For Time:
– 1K Row
– 100 Wall Balls (20/14)

L100

A.
3 Rounds:
– 10 DB Strict Press
– Rest: 1:00
– 5 Strict Chin-Ups
– Rest: 1:00
– 1:00 Double/Single-Unders
– Rest: 1:00

B.
3 Rounds for Time:
– 400m Run
– 25 Goblet Squats

 


Friday, Sep 22, 2017

L200

A.
4 Rounds:
– 5 Deadlifts
– Rest: 0:20
– 5 Strict Handstand Push-Ups
– Rest: 3:00

B.
3 Rounds for Reps:
– 0:45 KB Swings (70/55)
– Rest: 0:15
– 0:45 Burpees
– Rest: 0:15
– 0:45 Push Press (95/65)
– Rest: 0:15

L100

A.
4 Rounds:
– 5 Deadlifts
– Rest: 0:45
– 10 Push-Ups
– Rest: 0:45
– 10 Strict Lying Leg Raises
– Rest: 0:45

B.
3 Rounds for Reps:
– 0:45 Alt DB Snatches
– Rest: 0:15
– 0:45 Burpees
– Rest: 0:15
– 0:45 1-Arm DB Push Press
– Rest: 0:15

 


Saturday, Sep 23, 2017

L100 & L200

A.
Team Workout (3)
For Time:
– 1200m Relay Run
– 120 Double-Unders
– 90 Power Cleans (115/75)
– 60 DB Box Step-Overs (50/35)
– 1200m Relay Run
– 120 Double-Unders
– 90 Power Cleans (115/75)
– 60 DB Box Step-Overs (50/35)
– 1200m Relay Run
*Only 1 team member works at a time; team members may not move on to the next movement patten until all reps are completed; partition reps as desired.

 


Sunday, Sep 24, 2017

L100 & L200

A.
E3MOTM for 36:00 (12 rounds)
– 200m Row
– 6 Back Squats (Bodyweight)
– 6 Lunge Double Butt-Kick Jumps

Rest: 4:00

For Time:
– 40 Russian Twists (45/25)

Weekly Programming: 9/11 – 9/17

Monday, Sep 11, 2017

L200

A. 9/11 Memorial Day WOD
AMRAP 16:
– Row 2001m
– In remaining time, perform as many rounds as possible of:
– 9 Bar Facing Burpees
– 11 Thrusters 115/75

L100

A. 9/11 Memorial Day WOD
AMRAP 16:
– Row 2001m
– In remaining time, perform as many rounds as possible of:
– 9 Burpees
– 11 DB Thrusters 25/15


Tuesday, Sep 12, 2017

L200

A.
Snatch: 5 X 3 @ 60-70% (not Touch-n-Go, this is technique work, reps should feel fast)

B.
AMRAP 10:00
– 5 HSPUs
– 10 Pull-Ups
– 15 KB Swings 53/36

L100

A.
3 Rounds:
– 8 Good Mornings
– Rest: 0:45
– 5 DB Windmills L/R
– Rest: 0:45
– 0:45 Plank Hold
– Rest: 0:45

B.
AMRAP 8:00
– 5 Wall Walks
– 5 Strict Pull-Ups
– 10 Alt. 1-Arm DB Snatches

 


Wednesday, Sep 13, 2017

L200

A.
Jump Rope Skill Work

B.
4 Rounds for Times:
– 400m Run
– 15 Box Jump-Overs (24/20)
– 20 Alt. 1-Arm DB Snatches (50/35)
– 75 Double Unders

L100

A.
Jump Rope Skill Work

B.
4 Rounds for Times:
– 400m Run
– 15 Burpees
– 20 KB Walking Lunges
– 35 Double Unders

 


Thursday, Sep 14, 2017

L200

A.
Strict Press: 5 X 3
Rest: 2:00 btwn sets

B.
7 Rounds:
– 7 Push Press (115/75)
– 7 Toes-to-Bar

L100

A.
4 Rounds:
– 8 1-Arm DB Strict Press
– Rest: 0:45
– 20 KB Swings
– Rest: 0:45
– 0:45 Side Pillar L/R
– Rest: 0:45

B.
Partner Workout
6 Rounds:
– 7 DB Push Press
– 7 Knees-to-Elbows
*6 Rounds each
*Partners alt. rounds

 


Friday, Sep 15, 2017

L200

A.
Alt. EMOM x 10:
– Odd Min: 5 Power Cleans (135/95)
– Even Min: 10 Handstand Push Ups

B.
4 Rounds:
– 20 DB Walking Lunges
– Rest: 1:30
– Max Ring Push-Ups
– Rest: 1:30

L100

A.
Alt. EMOM x 10:
– Odd: 8 1-Arm DB Thrusters
– Even: 10 Push-Ups

B.
4 Rounds:
– 20 KB Walking Lunges
– Rest: 0:45
– 10 1-Arm KB Row L/R
– Rest: 0:45
– 0:45 Plank Hold
– Rest: 0:45

 


Saturday, Sep 16, 2017

L100 & L200

A.
Partner Workout
For Time:
– 1000m Row
– 200m Run
– 60 Russian KB Swings (70/55)
– 60 Wall Balls (20/14)
– 200m Run
– 40 Push-Ups
– 40 Pull-Ups
– 40 Burpees
– 200m Run

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

 


Sunday, Sep 17, 2017

L100 & L200

A.
Partner Workout
5 Rounds for Time:
– 6 Rope Climbs
– 10 Clapping Push-Ups
– 30 Back Squats 155/105

* P1 works / P2 rests
* Split work as needed.

Weekly Programming: 9/4 – 9/10

*** SCHEDULING REMINDER – CFSA is operating on a holiday schedule for Labor Day Weekend.

Classes will be as follows:
Saturday 9/2 – 9:30 AM class only
Sunday 9/3 – 10:30 AM
Monday 9/4 – 9:30 AM only


Monday, Sep 4, 2017 — [9:30 AM CLASS ONLY]

L100 & L200

A.
“NED”

7 Rounds for Time:
11 Back Squats (Bodyweight)
1000m Row
*40:00 Time Cap

 


Tuesday, Sep 5, 2017

L200

A.
Partner Workout

AMRAP 30:00:
– 12 2xDB Walking Lunges (45/25)
– 50 Double Unders
– 400m Run
*Partners alternate rounds.

L100

A.
Partner Workout

AMRAP 20:00
– 12 2xDB Walking Lunges
– 30 Double Unders
– 200m Run
*Partners alternate rounds.

 


Wednesday, Sep 6, 2017

We are holding an event to support Houston relief efforts! See details here:

http://youcaring.com/jackieforhouston

L200

A.
Kipping Pull-Up Skill Work

B.
“Jackie” for Houston Relief
For time:
– Row, 1000 m
– 50 Thrusters, 45/35 lbs
– 30 Pull-ups

L100

A.
Kipping Pull-Up Skill Work

B.
“Jackie” for Houston Relief
For time:
– Row, 1000 m
– 50 DB Thrusters
– 30 Pull-Ups

 


Thursday, Sep 7, 2017

L200

A.
4 sets (alternating):
– 7 Bulgarian Split Squats
– 5 Strict Chin-Ups
Rest approx. 2:00 between movements.

B.
AMRAP 6:00:
– 12 Wall Balls (20/14)
– 9 Toes-to-Bar
– 6 Burpees

L100

A.
4 sets (alternating):
– 14 DB Walking Lunges
– 5 Strict Chin-Ups
Rest approx. 2:00 between movements.

B.
AMRAP 6:00
– 9 DB Front Squats
– 6 Toes-to-Bar
– 3 Burpees

 


Friday, Sep 8, 2017

L200

A.
5 Rounds:
– 5 Push Jerks
– Rest 2:00
– *Add weight every round.

B.
EMOTM 10:00:
– M1: 5 Power Cleans (175/115)
– M2: 12/7 Cal Row

L100

A.
4 Rounds:
– 8 Push Press
– Rest: 1:00
– 1:00 Plank
– Rest: 1:00
– 1:00 Double-Under Practice
– Rest: 1:00

B.
EMOTM 10:00
– M1: 3 Dumbbell Man-Makers
– M2: 10 Wall Balls (20/14)

 


Saturday, Sep 9, 2017

L100 & L200

A.
Partner Workout

AMRAP 10:00
– 10 Goblet Squats 53/35
– 10 Pull-Ups

Rest: 5:00

AMRAP 10:00
– 250m Row
– 6 Burpee Box Jump Overs (24/20)
*Partners alternate rounds.

 


Sunday, Sep 10, 2017

L100 & L200

A.
Partner Workout

For Time:
– 30 Power Cleans (135/95)
– 40 Split Jerks (135/95)
– 50 Thrusters (135/95)
– 800m Run
*Partition reps as desired. Partners run together.

Weekly Programming: 8/28 – 9/3

*** SCHEDULING REMINDER – CFSA is operating on a holiday schedule for Labor Day Weekend.

Classes will be as follows:
Saturday 9/2 – 9:30 AM class only
Sunday 9/3 – 10:30 AM
Monday 9/4 – 9:30 AM only


Monday, Aug 28, 2017

L200

A.
Snatch 1RM

B.
AMRAP 8:00:
– 3 Hang Power Snatches (115/75)
– 10 Russian Twists (45/25)
– 10 Plyo Push-Ups

L100

A.
Press 3×5

B.
E-4-MOTM for 16:00:
– Run 400m
– 15/10 Push-Ups

 


Tuesday, Aug 29, 2017

L200

A.
Back Squat 3RM

B.
3 sprints, each for time:
– Row 500m
– Rest 1:00 b/t sprints

L100

A.
Back Squat 3×5 + 5lbs

B.
5 RFT:
– 30 Double Unders
– 20 Wall Balls

 


Wednesday, Aug 30, 2017

L200

A.
Push Press 3RM

B.
4 x AMRAP 3:00:
– Run 400m
– Max Reps Box Jumps 24/20”

L100

A.
For time:
– Row 500/350m
– 40 KB Goblet Squats
– Run 400m
– 40 KB Walking Lunges
– Row 500/350m

 


Thursday, Aug 31, 2017

L200

A.
“Wade”
5 RFT:
– 11 1-arm DB Power Snatch (50/35#)
– 12 1-arm DB Thrusters (50/35#)
– 11 Weighted Pull-Ups (50/35#)

L100

A.
Hang Power Clean 5×3

B.
With a partner, alternate rounds:
AMRAP 10:
– 5 Box Jumps
– 10 KB Deadlifts

 


Friday, Sep 1, 2017

L200

A.
Every 8 minutes, for 40 minutes (5 sets):
– Row 500 Meters
– Run 400 Meters
– 15 Burpee Box Jump-Overs (24″/20″)
– 15 Strict Handstand Push-Ups

L100

A.
Every 8 minutes, for 40 minutes (5 sets):
– Row 300m
– Run 400m
– 12 Burpees
– 5 Wall Walks

 


Saturday, Sep 2, 2017 [9:30 AM CLASS ONLY]

L100 & L200

A.
Baby Shower WOD – “Belly Babies”:
Teams of 2
1st Trimester: Morning Sickness
2nd Trimester: Happy and Glowing
3rd Trimester: How the F do I do this with this belly!?
4th Trimester: How the F do I workout with this baby?!

 


Sunday, Sep 3, 2017

L200

A.
In teams of four, with only 1 person working at a time, complete the following:
– 300 Kettlebell Swings (24/16 kg)
– 250 Push Press (95/65 lbs)
– 200 Pull-Ups
– 150 Box Jump-Overs (24″/20″)
– 1600 Meter Medicine Ball Relay

L100

A.
In teams of four, with only 1 person working at a time, complete the following:
– 240 Kettlebell Swings
– 200 DB Push Press
– 120 Pull-Ups
– 100 Box Step Ups
– 1600 Meter Medicine Ball Relay

April L100 Athlete of the Month, Mariela Alas

1. The DC Metro is very transient; from where did you move? What brought you to area? What do you do as a career?

I’ve actually lived in the Northern Virginia area all my life. I’ve lived in Arlington and am now living in Alexandria. I graduated school last May, and started an entry level job with a freight forwarding company (…zzzzz… I know). Currently, I’m trying to break into a law enforcement career. More on that later (I hope).

2. How did you get started in CrossFit? Did you have prior athletic experience? And how long have you been at CFSA? What’s your favorite or least favorite workout?

I remember seeing a picture of Brooke Ence and Christmas Abbot a couple of years ago and going “HOLY CRAP, WHAT ARE THEY DOING I WANT IN” and I researched and found myself at a couple of boxes in the northern VA area. I am sooooo so glad I went with CFSA. The coaches and the community are 100% the best.

Favorite workout? I love front squats. Super challenging but they always make me feel super strong. My least favorite exercise is running. I hate running. I would rather Fran than run. Seriously.

Prior athleticism? Yeah, that’s a hard no. I have never been athletic, although I’ve always been interested in sports. I dabbled in soccer, did ROTC in college, lifted weights etc… but I’ve always been mediocre at all of those things.

3. What’s your greatest improvement/achievement since joining us at CFSA?

Where to start?? I can do real push-ups now, I just hit my first 20” box jump a couple of weeks ago, I’ve dropped like 15 pounds since joining CFSA, I was able to feel my triceps the other day (!!!)… I can literally continue all day long.

4. Now that you’ve been crushing it in the gym, what advice would you offer our CFSA newbies? What motivates and pushes you to continually improve?

Listen. To. Your. Coaches. They know what they’re talking about. They will push you when you need to be pushed.

5. Tell us something about you no one at the gym knows. It can be anything: worst job you’ve ever had, the cheat food you constantly crave, the workout you fear most…anything you’d like to share.

I don’t know how obvious this is, but I am a huge nerd. I’m basically obsessed with video games, I read comic books. I’m the person that collects all the pokemon. No one’s allowed to mention this again.