WORKOUT OF THE DAY

Thursday, January 23rd

Chaos In The Capital This Weekend! CrossFit Kids Kids returns February 13. We are capping this program to 10 kids so don’t wait to sign up! Email...

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CrossFit WOD, January 23, 2020

Thursday, January 23rd Brief Chaos In The Capital This Weekend! CrossFit Kids Kids returns February 13. We are capping this program to 10 kids so don’t wait to sign up! Email...

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CrossFit WOD, January 22, 2020

Wednesday, January 22nd Brief Chaos In The Capital This Weekend! CrossFit Kids Kids returns February 13. We are capping this program to 10 kids so don’t wait to sign up! Email...

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Wednesday, January 22nd

Chaos In The Capital This Weekend! CrossFit Kids Kids returns February 13. We are capping this program to 10 kids so don’t wait to sign up! Email...

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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...

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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...

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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...

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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...

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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...

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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...

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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...

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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...

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Saturday, January 11th

Happy Birthday Hillary! CFV Championship today and tomorrow! A) In teams of two:3k row30 Clean and Jerks ( 135/95)2k row20 Clean and Jerk (135/95)1k row Split the work however you want. One person...

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Friday, January 10th

CFV Championship this weekend! A) Every 2 minutes, for 6 minutes:Front Squat Set 1: 5 reps @ 75%Set 2: 3 reps @ 85%Set 3: 1+ reps @ 95% 1+ means perform max reps at that weight with the goal of at...

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