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“The ultimate is not to win, but to reach within the depths of your capabilities and to compete against yourself to the greatest extent possible. When you do that, you have dignity. You have the pride. You can walk about with character and pride no matter in what place you happen to finish.” -Billy Mills, Olympic gold medalist
CFX’ers!! You must try this! Add carrots, more radishes, whatever your fave veggies are-it’s the dressing that makes it! Enjoy! You can also make it dairy free. So good! –coach Shazzy http://pinchofyum.com/spicy-southwestern-salad-avocado-dressing
Who wants a free CFX hoodie? (Pick your own color and size). All you need to do is simply share our upcoming Masters X-Camp Class or X-Camp event on your wall. (Look under events) In a short sentence explain what you love about CFX. Make sure to tag us so we see your post. Everyone that does this by July 4th at midnight will be entered into a drawing for a new CFX hoodie on July 5th! Get after CFX!
“If you have integrity with your movements and honesty with your reps, you will get better.” -Unknown “DT” coming at you for today’s WOD… 5 rounds for time: 12 Deadlifts 155#/105# 9 Hang Power Cleans 6 Push Jerk Dig deep and go hard, #CFX!
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Today: Invisible Fran”21-15-9 of squats and push ups for time Run 1 mile for time http://crossfitwoodbridge.com/2016/12/09/sat-dec-10th/
Today: Teams of 4 20min AMRAP One person at each station rotate when station ahead clears A. 10 DB man makers B. 25 wall ball shots (20,14) C. 400m run D. 25 Plate ground to overhead (45, 25) At 20:00 5min AMRAP Row for calories http://crossfitwoodbridge.com/2016/12/09/saturday-dec-10th/
Saturday December 10th, 2016 Warm-up Partner med ball warm-up Squat mobility/hip opener - Coach's Choice Dynamic warm-up - Coach's Choice Workout A. Front squat, build to a tough set of 3 w/ a :03 pause on each rep + 10 rounds for time w/a partner*: 500m row 15 goblet squats, 53/35 *Split all reps as desired Cooldown 2:00 bike @ easy pace
Holiday Throwdown WOD #3: 9-7-5 of Synchro Shoulder-to-Overhead (75#/45#) Synchro Front Rack Lunges (75#/45#)* *Lunges are counted as 1-1, 2-2, 3-3, etc. Details for this workout will be explained in more detail prior to the WOD start time. [ 37 more words ] http://crossfitrosslyn.com/holiday-throwdown-wod-3-announcement/
Christmas came early at LPC as we acquired a Bulldog Floor Scrubber which means that it is now easier than ever for us to maintain healthy, sanitary mats for our members to workout on, with eco-friendly cleaning solutions. Thanks Santa! #layneperformance #hardertokill #crossfitintense #bulldogscrubber #fairmontwv
Holiday Throwdown WOD #2: 4 Rounds for Time of 250 Meter Row 25 Wall Balls (20# to 10’/14# to 9′) Split up the work however you like! Stay tuned for the third throwdown WOD post @ 2pm today! http://crossfitrosslyn.com/holiday-throwdown-wod-2-announcement/
CrossFit Old Town - CrossFit View Public Whiteboard Metcon (Time) 100 du 25 s2oh 115/75 20 pull up 15 hspu 100 du 25 s2oh 115/75 20 pull up 15 hspu 100 du 25 s2oh 115/75 20 pull up 15 hspu https://crossfitoldtown.com/friday-70/
Friday, December 9, 2016 Clean & Jerk 65% x 2+1 70% x 2+1 75% x 2+1 80% x 2 85% x1x3 CROSSFIT OPEN 16.4 RX'ed 13-min. AMRAP: 55 deadlifts 55 wall-ball shots 55-calorie row 55 handstand push-ups M 225 lb. / 20-lb. ball, 10ft target F 155 lb. / 14-lb. ball, 9ft target Scaled: Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts 55 wall-ball shots 55-calorie row 55 hand release push-ups Men deadlift 135 lb. and throw 20-lb. ball to 9-ft. target Women deadlift 95 lb. and throw 10-lb. ball to 9-ft. target
Holiday Throwdown WOD #1: 10 Minute AMRAP of 5 Deadlifts (95#/65#) 10 Box Jumps (24#/20#) 15 AbMat Sit-ups Partner A does one full round while Partner B holds their deadlift bar in the finish position. Switch for each round for the full 10-minute duration. Stay tuned tomorrow for two more WOD releases! http://crossfitrosslyn.com/holiday-throwdown-wod-1-announcement/
Love the tanks for this years @girlsgonerx! Deadline to get this awesome tank for FREE with registration is 12/21! Get registered! http://girlsgonerx.com/events-list/chesapeake2017 #girlsgonerx #workoutforacause #competeforacure #crossfit #crossfitcommunity #crossfitchesapeake #cfc #cfcfamily #wearpink #cancersucks #fitspo #fitness #fitfriends #fitfamily #charlottefoerschlerphotography #bigredexpress #paleotogo #rxproshop #therapyasrx
Good luck & support to Lisa G, who's headed to Orlando this weekend to compete in the American Open Championships! Her scheduled lift time is Saturday at 900am, Session 7, Red Platform, in the 63k group D. Watch it LIVE on the link below. http://www.teamusa.org/USA-Weightlifting/Referees/Event/Webcast
Friday, 12/09/2016 Open Workout 16.5 21-18-15-12-9-6-3 rep/rounds for time: -Thrusters (95/65) -Bar-facing burpees Compare: 03/25/2016* Core: 2x20 partner leg throwdowns *If you were here during the open, we posted this on SugarWOD. Be sure to record this on the app to see how you've improved!