Weekly Programming: 0326 – 0401

Monday, Mar 26, 2018

L200

A.
Deadlift: 6 x Varies
– Set 1 = 5 reps at 75%
– Set 2 = 5 reps at 80%
– Set 3 = 3 reps at 85%
– Set 4 = 3 reps at 90%
– Set 5 = 2 reps at 95%
– Set 6 = 2 reps at 95%
*Rest approx. 2 minutes between sets

B.
3 x 500m Row
*1:1 work/rest ratio

L100

A.
Deadlift: 3 x 5

B.
10 Minute AMRAP:
– 10 Burpees
– 20 Russian KBS

 


Tuesday, Mar 27, 2018

L200

A.
Ring Muscle Up Skill Work

B.
Four Rounds for Time:
– 400m Run
– 10 T2B
– 10 Ring Dips

L100

A.
Kipping T2B Skill Work

B.
5 Rounds for Time:
– 200m Run
– 10 Hanging Knee Raises
– 2 Wall Walks

 


Wednesday, Mar 28, 2018

L200

A.
Back Squat: 5 x 5

B.
For Time:
– 40 Wall Ball (20/14)
– 15 Burpee Box Jump Over (24/20)
– 30 Wall Ball
– 10 Burpee Box Jump Over
– 20 Wall Ball
– 5 Burpee Box Jump Over

L100

A.
Back Squat: 3 x 7

B.
For Time:
– 25 Box Jump
– 15 Push Up
– 20 Box Jump
– 10 Push Up
– 15 Box Jump
– 5 Push Up

 


Thursday, Mar 29, 2018

L200

A.
Push Press: 6 x 3

B.
12 Minute AMRAP:
– 10 Alt. DB Hang Clean (50/35)
– 10 HSPU
– 10 Russian KBS (53/35)

L100

A.
Strict Press: 5 x 3

B.
8 Minute AMRAP:
– Calorie Row (12/10)
– 12 Wall Ball

 


Friday, Mar 30, 2018

L200

A.
Clean: 5 x 3

B.
“Jackie”

For Time:
– 1000m Row
– 50 Thrusters (45/35)
– 30 Pull Ups

L100

A.
Hang Power Clean: 4 x 3

B.
12 Minute AMRAP:
– 3 Hang Power Clean
– 6 Lateral Bar Hopping Burpees
– 9 Air Squats

 


Saturday, Mar 31, 2018

L100 and L200

B.
PARTNER WORKOUT

25 Minute AMRAP:
– 400m Run
– 40 Air Squats
– 10 Alt. DB Box Step Ups (50/35)
*Partners alternate movements.

 


Sunday, Apr 01, 2018

L100 and L200

A.
Turkish Get Up Skill Work

B.
15 Minute AMRAP
– 20 Alt. DB Snatches (50/35)
– 40 Double Unders
– 3 Bar Muscle Ups

 


Work on your body weight skills with the new Performance Series Cycle!

The Performance Series is back!

The 2018 CrossFit Open is coming to a close.  Perhaps the Open’s mad mixture of movements may have exposed certain certain gymnastic weaknesses in your fitness. Or maybe there’s a new movement that you want to learn to perform this year. Or maybe you just love being upside down on a tumbling mat. Whichever it is, worry not because we’ve got you.  The Performance Series is getting ready to kick off its next 10-week cycle.

The Skill Cycle will take place between April 14th and July 7th. Our focus will be to improve our athletes’ body weight movements through an appropriate mix of targeted skill drills, volume training and accessory work. These body weight movements include but aren’t limited to pull-ups, handstand pushups, toes-to-bar, bar muscle ups, ring muscle ups, pistols and rope climbs. Regardless of your current level, L100 or L200, the Skill Cycle is intended to meet you where you are.

Every athlete in our Skill Series will get to:

  • Benchmark their abilities

  • Spend ample time on drills that serve their individual goals and needs

  • Build the strength required for stability and control while moving in space

  • Get workout analysis and real-time coach feedback

  • Be able to log your work and measure your progress in a special Performance Series programming track in SugarWOD.

Participants in the Skill Cycle will meet on Tuesdays at 7:30 pm and Saturdays at 11:30 AM for 75 minute sessions. To ensure we can provide the detailed feedback necessary to help each athlete grow, space in the cycle will be limited to 12 athletes for this 10 week period and available to all CFSA members. If you are ready to take kick off your skill development journey, sign up here. Don’t wait!

Weekly Programming: 0319 – 0325

Monday, Mar 19, 2018

L200

A.
Strict Pull Up: 6 x 3
*Add weight as necessary

B.
Three Rounds for Time:
– 400m Run
– 10 C2B Pull Ups
– 15 Thrusters 95/65
Time cap: 15 mins

L100

A.
Kipping Pull Up Skill Work

B.
10 Minute EMOTM (5 sets each)
– Minute 1 = Max Ring Rows
– Minute 2 = Max DB Snatches

 


Tuesday, Mar 20, 2018

L200

A.
Power Snatch: 5 x 2

B.
8 Minute AMRAP:
– 6 Power Snatches (95/65)
– 12 Wallballs (20/14)

L100

A.
Hang Power Snatch: 5 x 3

B.
10 Minute AMRAP:
– 5 Box Jump
– 6 KB Goblet Squats
– 7 Russian KBS

 


Wednesday, Mar 21, 2018

L200

A.
Front Squat: 5 x Varies
– Set 1 = 5 reps at 75%
– Set 2 = 5 reps at 80%
– Set 3 = 3 reps at 85%
– Set 4 = 2 reps at 90%
– Set 5 = 2 reps at 95%
*Rest approx. 2 minutes between sets

B.
For Time:
– 20 DB Front Rack Walking Lunges (1DB x 50/35#)
– 20 Box Jumps 24/20″
– 20 DB Front Rack Walking Lunges
– 20 Burpee Box Jumps 24/20″
– 20 DB Front Rack Walking Lunges
– 20 Burpee Box Jump Overs 24/20″
– 20 DB Front Rack Walking Lunges

L100

A.
Alt. Reverse Front Rack Lunges: 4 x 8
*Performed out of the cage

B.
For Time:
– 30 DB Walking Lunges
– 20 DB Push Press
– 20 DB Walking Lunges
– 15 DB Push Press
– 10 DB Walking Lunges
– 10 DB Push Press

 


Thursday, Mar 22, 2018

L200

A.
Rowing skill work

B.
20 min AMRAP:
– 40 Double Unders
– 20 Russian KBS (53/35)
– Row 350/250m

L100

A.
Bench Press: 3 x 5

B.
Three Rounds:
– Burpee 50 secs, rest 10 secs
– Burpee 40 secs, rest 20 secs
– Burpee 30 secs, rest 30 secs
– Burpee 20 secs, rest 10 secs
– Burpee 10 secs, rest 50 secs
*Score is total number of Burpees.

 


Friday, Mar 23, 2018

L100 and L200

A.
OPEN Workout 18.5

 


Saturday, Mar 24, 2018

L100 and L200

B.
PARTNER WORKOUT

20 Minute AMRAP
– 1000m Row
– 40 Russian Twists 45/25
– 30 Push Presses 95/65
– 20 DB Box Step Ups (50/35)
*Split work as desired

 


Sunday, Mar 25, 2018

L100 and L200

A.
Overhead Squat: 6 x 3

B.
4 Rounds for Time:
– 200m Run
– 10 OHS (115/80)

 


CFSA Bright Spots – Lauren Manns-Clegg

 


We’re turning the spotlight on Lauren Manns-Clegg this month — athlete, mom, wife, attorney and all-around badass!

 

What was your first impression? How has that changed?

First impression of CFSA was that it was super busy and full of people, but somehow everyone seemed to know each other.  I came from a much smaller gym, so it was surprising that the community was so strong at CFSA despite its size.

I don’t think my impression has changed all that much!  I have moved houses and changed jobs, taking me farther away from Crystal/Pentagon City, but I have never found another CrossFit home.  I love knowing that every work out includes hanging out with solid people and sharing some laughs.

 

What was your first “bright spot”?

This is hard! My first full rope climb (plus high fives from Coach Conor) and the first time I put three toes-to-bar together (plus back slaps from Adam Deitch and Rishi N…) were proud moments. I remember Sarah Stars asking if I wanted to be her partner and I was pretty proud of that too 😉 I will never forget a hug Siddharth Sawkar gave me when I was going through a hard time. I think every single member of CFSA gave me love and encouragement last year while I was working out pregnant… no matter how sluggish I felt, everyone made me feel like I crushed it in the gym that day 🙂

 

What’s your favorite CFSA memory?

I have many good memories at CFSA, but my favorite might be when Rishi N….and I did half Kalsu together during a noon class.  After we were done I understood why no one else showed up that day–it was a grind!  Rishi absolutely killed it, even though the only person he was competing against was a pregnant lady trying to do a hero workout in the August heat.  I think Coach Bobby was proud of us too, and that’s always a good feeling! There was also a night at the Phillips’ household that involved flambongos that was pretty epic.  We need to bring that back for the 2018 Open 🙂

 

What are you working on now?

I am about four months postpartum so I’m working on establishing a strong foundation again, especially in my trunk.  I realize now that so much of what we do in CrossFit requires a strong trunk (it is trunk, not “core,” right Coach Bobby?)! I have a few more weeks of specialized programming and then I’m hoping to start building strength and performing gymnastics again.  Doing CrossFit during my pregnancy really helped me to bounce back well, but there is still some hard work to do!

 

Weekly Programming: 0312 – 0318

Monday, Mar 12, 2018

L200

A.
Thruster: 5 x 3 increasing
*Add weight each set. Work up to heavy 3.

B.
AMRAP 12:
– 20 Thrusters 95/65
– 15 C2B
– 15 Thrusters 115/80
– 15 C2B
– 10 Thrusters 135/95
– 15 C2B
– 5 Thrusters 155/105

L100

A.
Barbell Thruster: 4 x 4 across

B.
AMRAP 12:
– 10 Thruster (45/35)
– 15 Russian KBS
– 20 Alt. Lunge Jumps

 


Tuesday, Mar 13, 2018

L200

A.
HSPU Skill Work

B.
“Diane”
21-15-9:
– Deadlifts 225/155
– HSPU

L100

A.
Deadlift 3 x 5 increasing

B.
For time:
– Row 500m
– 25 Push-Ups
– Row 500m
– 25 Push-Ups
– Row 500m

 


Wednesday, Mar 14, 2018

L200

A.
Every 90 secs x 6:
– 2 Power Snatches

Start at 60% and add 10/5lbs each round

B.
AMRAP 7:
– 7 Power Snatches 75/55
– 7 Wallballs 20/14#
– 7 Box Jumps 24/20″

L100

A.
Power Snatch: 5 x 3 technique work

B.
AMRAP 7:
– 7 Hang Power Snatches
– 7 Wallballs
– 7 Box Jumps

 


Thursday, Mar 15, 2018

L200

A.
Strict Press: 5 x 2 across
*90% of 1RM.

B.
8 Minute AMRAP:
– 200m Run
– 10 KB Goblet Squats (70/53)

L100

A.
Push Jerk: 4 x 3 across

B.
7 Minute AMRAP:
– 200m Run
– 8 Alt. DB Box Step Ups

 


Friday, Mar 16, 2018

L100 and L200

A.
OPEN Workout 18.3

 


Saturday, Mar 17, 2018

L100 and L200

A.
Teams of 2

AMRAP 25:
– 500m Row
– 15 Push Ups
– 30 Russian KBS (53/35)
– 30 Air Squats
– 30 Russian KBS
– 15 Push Ups
– 500m Row

Partners alternate movements

 


Sunday, Mar 18, 2018

L100 and L200

A.
Back Squat: 3 x 8

B.
Four Rounds for time:
– 10 Burpees
– 10 Sandbag Front Squats
– 1 Rope Climbs

 


Intramural Open – Week 2 Recap

The second week of the Open is in the books and everyone who took part in it crushed it.

Here’s a recap of Week 2:

  • 18.2 was a leg bruising workout of DB squats and bar facing burpees, following by a 1-rep max Clean, all within 12 minutes. Holy leg combo, batman. (See workout details here)
  • Intramural Open scores for individuals and teams are up. You can check them out here. Team Little Finger Big Muscle is still in the lead after Week 2, but by a hair. Team Valyrian Steel came up big in the team outfit and energy department and snatched those 5 Team Presence points. They are trailing LFBM by 1 point right now.
  • In a much anticipated re-match, Coach Dipo and Coach Spandy faced off Sunday night for 18.2. We had it all LIVE for you on Facebook here (need to be part of the CFSA private facebook group to watch it). If you missed it, punch yourself in the face. The battle was epic: Spandy won the couplet by almost 90 seconds, but Dipo came back to crush the Clean with 225lbs, that’s 30 more lbs than Spandy lifted. The head-to-head score now stands at 2-1 for Dipo. The level of intensity in these matchups has now reached peak drama. They both face off for round 3, as part of the Coaches’ heat, on Friday evening at 6:30pm. Be there.


What’s coming in Week 3:

    • Open 18.3 is coming. Word on the street is that it’s going to involve some CrossFit movements. That’s hard.

 

  • Kelli Sil from Remedy & Relief Massage is stopping by again to give everyone free massage work this Friday evening 6:30pm – 8:30pm.She’s also offering discounts to CFSA members on her in-home massage services. Check out the details here.
  • We are not going to release any heat schedule this week until we find out what the workout is. Look for it late night Thursday!

 


In other news:

  • Dr Perez-Duran is back at the gym this Saturday March 10th at 8:15amfor more free soft tissue services.

That’s it for this week, folks. Happy training!

 

Weekly Programming: 0305 – 0311

Monday, Mar 05, 2018

L200

A.
Deadlift: 5 x 3
*2 minutes between rounds.

B.
10 Minute EMOTM:
– 10 Alt. KB Front Rack Lunges (53/35)
– MAX Box Jumps (24/20)
*Score is total number of Box Jumps.

L100

A.
Strict Press: 3 x 5

B.
15 Minute AMRAP
– 25 Double Unders
– 12 Mountain Climbers
– 8 DB Shoulder-to-Overhead

 


Tuesday, Mar 06, 2018

L200

A.
HSPU Skill Work

B.
Two Rounds for Time:
– 35 Wall Ball
– 15 HSPU
– 35 Double Unders

L100

A.
Deadlift: 3 x 5

B.
8 Min EMOTM:
– 12 Alt. Reverse Lunges
– MAX Box Jumps
*Score is total number of Box Jumps.

 


Wednesday, Mar 07, 2018

L200

A.
10 Minute EMOTM (10 Rounds):
– 1 Hang Snatch + 1 Snatch
*Increase weight each minute.

B.
8 Minute AMRAP:
– 8 OH Squats (95/65)
– 8 C2B Pull Ups
– 8 Lateral Bar Hops (over and back is 1 rep)

L100

A.
OHS 4 x 4 – focus on positioning and movement quality, not weight

B.
12 Minute AMRAP:
– 12 Dumbbell Hang Power Cleans
– 12 Goblet Squats
– 12 Burpees

 


Thursday, Mar 08, 2018

L200

A.
Bench Press: 4 x 3

*Rest 3 minutes between max sets.

B.
Two Rounds for Reps/Calories:
– 90 Seconds Russian KBS (70/53)
– Rest 30 Seconds
– 90 Seconds Row for Calories
– Rest 30 Seconds
– 90 Seconds Push Ups
– Rest 30 Seconds

L100

A.
Hang Power Snatch: 5 x 3

B.
Two Rounds for Reps/Calories:
– 60 Seconds Ring Rows
– 30 Seconds Rest
– 60 Seconds Single Unders
– 30 Seconds Rest
– 60 Seconds Russian Twist 25/15#
– 30 Seconds Rest

 


Friday, Mar 09, 2018

L100 and L200

A.
OPEN Workout 18.3

 


Saturday, Mar 10, 2018

L100 and L200

A.
Pistol Skill Work

B.
Every 2 Minutes for 16 Minutes (8 Rounds):
– 200m Row
– 8 Alt. Pistols

 


Sunday, Mar 11, 2018

L100 and L200

A.
PARTNER WORKOUT

25 Minute AMRAP – “Dissecting Kelly”:
– 400m Run
– 30 Box Jumps (24/20)
– 30 Wall Ball (20/14)

*Partners alternate movements.

 


Weekly Programming: 0226 – 0304

Monday, Feb 26, 2018

L200

A.
Push Press 4 x 4 across 70-75%

B.
AMRAP 10:
– 30 Double Unders
– 12 Thrusters @ 95/65#
– 12 Bar Facing Burpees

L100

A.
Push Press 4 x 4 increase weights in small increments as long a form is good

B.
AMRAP 8:
– 12 Thrusters (empty bar)
– 12 Lateral Burpees over the bar

 


Tuesday, Feb 27, 2018

L200

A.
OHS 3 x 6 increasing

B.
3 rounds:
– 1 min: Max reps Box Jumps 24/20″
– 1 min: Max reps OHS 75/55
– 1 min: Max reps C2B

L100

A.
OHS 4 x 4 increase weights in small increments as long as form is good

B.
3 rounds:
– 15 Box Jumps
– 15 Ring Rows

 


Wednesday, Feb 28, 2018

L200

A.
Squat Cleans 5 x 1 increasing to a heavy single (not a max)

B.
AMRAP 8:
– 4 BB Reverse Lunges in place 95/65#
– 4 HSPU
– 8 Lunges
– 8 HSPU
– 12 Lunges
– 12 HSPU

Keep adding 4 reps each round until time expires.

L100

A.
Double Under Skill Work

B.
AMRAP 8:
– 4 DB Reverse Lunges in place
– 4 Hand Release Push-Ups
– 8 Lunges
– 8 Push Ups
– 12 Lunges
– 12 Push Ups

Keep adding 4 reps each round until time expires.

 


Thursday, Mar 01, 2018

L200

A.
Kipping work on the Pull-Up Bar

B.
AMRAP 8:
– Row 100m
– 8 Wallballs 20/14 to 10/9′ target
– 8 DB Snatches 50/35

L100

A.
Kipping work on the Pull-Up Bar

B.
AMRAP 8:
– Row 150m
– 10 Wallballs 20/14 to 10/9′ target

 


Friday, Mar 02, 2018

L200

A.
Open 18.2

L100

A.
Open 18.2

 


Saturday, Mar 03, 2018

L100 and L200

A.
Rope Climb Skill Work

B.
AMRAP 20:
– Run 400m
– 3 Rope Climbs
– 20 Russian Twists 45/25

 


Sunday, Mar 04, 2018

L100 and L200

A.
Back Squat 5 x 5 across @ 75-80%

B.
TEAMS OF 3
Follow the leader

For time:
– Row 750m
– 40 Front Squats 115/75
– 40 Push-Ups
– 40 KB Swings 70/53
– 40 Box Jump Overs 24/20″

 


The Open is this Week!

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This week is the first week of the CrossFit Games Open and we predict that it is going to be lit. At least at CFSA it will be.

But before we get into any of that, an announcement: We are adding new Open Gym times! Starting this week, Open Gym schedule will be extended to also include Saturdays 9:30 to 11:30 AM. We hope this will provide an opportunity to further practice some skills, especially for folks who can’t make it to Open Gym in the evenings before 6:30pm. If you’re not already familiar with our Open Gym rules, make sure you review them here.And now, back to our regular Open programming …

First, an important note: starting this week and for the duration of the Open (5 total weeks), there will be no L100 vs L200 classes on Friday evenings. All evening Friday classes are merged into evening heats (every 30 mins, see the schedule here). If you happen to not be signed up for the Open, we still would appreciate you signing up for a heat, although you’re not required to find a judge.

For all Open participants, here’s what to expect this week:

1. Watch the LIVE announcement. On Thursday night at 8pm EST, the first Open workout, named 18.1, will be announced LIVE on games.crossfit.com. On the site, you will have access to information about workout details and movement standards. We highly recommend you go through that info (and the accompanying video) before you come in for the workout.

2. Sign up for a heat. Our heat schedule is here, please make sure to sign up for a heat. We would like to ask that you find a person to be your judge and that you add their name alongside yours. Please also try to be a judge for someone else in a different heat (ideally, it’s that same person who judged for you). We understand this is not always feasible for some, so all we can ask is that do your best on this one. Helping each other out is going to make for a much smoother Open experience for everyone!

3. Do the workout!  When you come in on Friday, your coaches will lead you through class and provide you with any necessary information for judging and filling out scoring sheets. We recommend arriving 20 minutes before your heat begins so you have plenty of time to change clothes, hit the WC, and get ready.

4. Log your score. You do that by logging in to your account on games.crossfit.com and entering your score. You have until Monday night at 8pm EST to do this. Don’t forget this step — it is how you contribute 1 point towards your team score internally at CFSA.

Friday Night Lights
Each week of the Open, we will be embracing a theme for Friday Night Lights:
– Week 1: Military & Veteran Appreciation
– Week 2: Coaches Throwdown
– Week 3: Competitors’ Ball
– Week 4: Parents Against The Clock
– Week 5: Top 5 Dead or Alive

This week, join us for the 6pm or 6:30pm heats to show your support for those who sacrifice for our freedom and the safety of this nation.

Bring your spouse, significant other or friend along as spectators. And feel free to bring any food and beverage you’d like to consume or share.

Have questions? First check out our Q&A blog post here.
Still don’t have an answer? Email us at open@crossfitsoutharlington.com.

Weekly Programming: 0219 – 0225

Monday, Feb 19, 2018

L200

A.
Pull Up/C2B Skill Work

B.
5 Rounds for Time:
– 10 C2B Pull Ups
– 20 Push Up
– 25 Wall Ball (20/14)

L100

A.
Kipping Pull Up Skill Work

B.
5 Rounds for Time:
– 10 Pull Ups
– 15 Push Up
– 20 Wall Ball (20/14)

 


Tuesday, Feb 20, 2018

L200

A.
Deadlift: 3-3-3-3-3-3

*Weight at 75% of 1 RM

B.
For Time:
21-15-9
– Hang Power Clean (115/75)
– Bar Facing Burpee

L100

A.
Deadlift: 3 x 5

B.
For Time:
– 40 RKB Swings
– 20 Burpees
– 30 RKB Swings
– 15 Burpees
– 20 RKB Swings
– 10 Burpees

 


Wednesday, Feb 21, 2018

L200

A.
Strict Press: 5 x 5

B.
Every 3 Minutes for 15 Minutes (5 Rounds):
– 500m Row
– Max HSPU w/ Time Remaining

*Score is total HSPU

L100

A.
Push Jerk: 4 x 4

B.
Every 3 Minutes for 12 Minutes (4 Rounds):
– 200m Run
– Max Dumbbell Push Press w/ Time Remaining

*Score is total DB Push Press

 


Thursday, Feb 22, 2018

L200

A.
12 Minute EMOM:
– 2 Full Clean

*Add weight each minute

B.
3 Rounds For Time:
– 400m Run
– 6 G2OH (155/105)
– 12 C2B Pull Ups

L100

A.
Hang Power Clean: 5 x 3

B.
3 Rounds For Time:
– 400m Row
– 10 Ring Row
– 20 Alt. Single-Arm DB Clean

 


Friday, Feb 23, 2018

CrossFit Open Workout 18.1 (to be announced Thursday Feb 22 at 8pm EST on games.crossfit.com)

Please make sure to check heat sheet here. L100 and L200 classes are merged together in the evening.

 


Saturday, Feb 24, 2018

L100 and L200

A.
PARTNER WORKOUT

One person works/one rest

100 Wallballs 20/14
400m Run*
75 Burpees
400m Run
50 Bench Presses 155/105
400m Run
75 Burpees
400m Run
100 Wallballs 20/14

*Partners run together

 


Sunday, Feb 25, 2018

L100 and L200

A.
PARTNER WORKOUT

CASH IN: Working simultaneously, each partner completes 20 Alt. OH Plated Lunges (45/25)

Relay style (each partner must complete before moving onto next):
– 40 Double Unders
– 20 Russian KBS (70/53)
– 10 Overhead Squats (95/65)

Share work (one work/one rest):
– 50 Pull Up
– 50 Push Up
– 50 Goblet Squat (70/53)

Work simultaneously (switch as needed):
– 60 Burpee
– 60 Wall Ball (20/14)

CASH OUT: Working simultaneously, each partner completes 20 Atl. OH Plated Lunges (45/25)