Tuesday, January 21st

Happy Birthday Megan! Chaos In The Capital This Weekend! A) “Barbara”5 rounds for time:20 pull-up30 push-ups40 sit-ups50 squats Rest 3 minutes between rounds. *35 minute time cap This is a classic CF girl. Pace the first two rounds knowing that...

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Monday, January 20th

Chaos In The Capital This Weekend! Normal class schedule today.  A) Every 2 minutes, for 14 minutes (7 sets):High Hang Power Clean + Hang Power Clean + Power Clean Build over  the 7 sets, starting at around 55-60% of your 1-RM Power Clean B) In...

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Saturday, January 18th

A) 4 Rounds For Times500m Row25′ Walking Lunge 50/3520 Wall balls (20/14)15 Sumo Deadlift Highpulls 75/5510 Burpee Box Jump Overs rest 3 minutes  Settle in for the row, and try to move through the rest without stopping. Goal is to maintain...

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CrossFit WOD, January 17, 2020

Friday, January 17th Weightlifting Sotts Press (Weight) Every 90 seconds, for 8 minutes 4 sets: 3 reps (clean grip, pressing from the bottom of a front squat) This one requires a lot of front rack mobility. If unable...

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Friday, January 17th

A) Every 90 seconds, for 4 sets:Sotts Press x 3 reps(clean grip, pressing from the bottom of a front squat)This one requires a lot of front rack mobility. If unable to perform the press from the bottom of the squat, press from a half or quarter...

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Thursday, January 16th

A)  Pace TrainingOn the minute, for 21 minutes:Min 1: Max DB box step-overs (you choose the weight. Light-ish)Min 2: Max  Double undersMin  3: Max Weighted plank hold (45/35) *:50 work / :10 rest for all working minutes. Consider this workout...

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Tuesday, January 14th

A) On The Minute, For 10 Minutes:Min 1: 8 Renegade rowsMin 2: 20-sec hollow hold + 20-sec Arch Hold  B) On The Minute, For 20 Minutes:Minute 1: 10  Squat Jumps + 16 Single Leg Toes to Bar Minute 2: 15 Push ups + 50ft Bear Crawl (25′...

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Monday, January 13th

The Science Of Showing Up According to Stanford professor and behavioral psychologist BJ Fogg, you can plot your likelihood of taking action on a chart based on how motivated you are and how difficult the task is. If your motivation is high, and...

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