|Address||1110 N. Glebe Road|
Arlington, VA 22201
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Announcements Make sure to sign up for the Bulldog Battle on August 9th! Main - CrossFit Today is hip explosion followed by kipping skill work. View Public Whiteboard: http://bit.ly/Wt6SZv M-1: Metcon (Weight) 5 sets of 3 reps banded DL (use blue or red band, focus on speed at moderate weight) M-2: Metcon (Weight) 3 sets of 6-8 reps jumping back squats (light, <35% 1RM) M-3: Metcon (Time) 3 RFT (UB sprint) 10 DL @ 155/115 10 WB @ 20/14 M-4: Metcon (No Measure) kipping pull-up progressions or Tyminski muscle up progressions
WOD- Saturday, July 19 Today is the launch party for the brand new Throwdown phone app! Come to regular class WODs (9:30 and 10:30am) to be entered into a raffle for a $50 certificate to Rogue and Reebok! Also, FREE food from Belly Burgers food …
Charis' first event will start at 10am tomorrow in San Diego at the Stars and Bars competition. Schedule, heats, and scores will be posted on this spreadsheet: https://docs.google.com/spreadsheet/lv?key=0AqL1MMpXqh1rdDRNX0s4ek8yQnd0RXZEbnRRMlZGMVE&usp=sharing
Saturday 7/19/2014 WOD **Remember 10am Community Day is tomorrow, bring friends and family for a free CrossFit workout** http://www.telegraphcrossfit.com/saturday-7192014/
Main - Level 1 Skill 6 Min EMOM 1 Min Plank 1 Min Bicycle Crunch in Hollow Position Weightlifting Pause Back Squats (8-8-8-8) @60% WOD 3 Person Team WOD "Caterpillar Style" 50 Kettle Bell Swings 25 Ring Dips 25 Box Jumps 50 Walking Lunges 50 Air Squats 25 Power Cleans 25 Pull Ups
Chad W. will be competing in the 2014 USPA Nationals this weekend in Las Vegas. He lifts on Sunday at 3:30 pm. Go get 'em Chad! Watch the live stream here: http://m.ustream.tv/channel/uspa-nationals-july-18th-20th
JState will be closed tomorrow, July 19th. Instead of a workout in the heat, we will be improving our lateral mobility, speed, quickness, and hand eye coordination at our sponge dodgeball tournament at Anderson River Park at the Pavilion (look for the signs). Everyone is welcome to join, just make sure you bring some food and your A game!!!
Hill Run Challenge anyone? Next week we will be closed for The CrossFit Games, so we have a challenge for everyone left at home. For the person who finds and runs the most challenging hill anywhere in town, will win a shirt from the CrossFit Games! Start scouting now.