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CrossFit Old Town – CrossFit View Public Whiteboard: http://bit.ly/1JK2DvE WOD A: Hang Snatch (EMOM x9 2 Hang Snatch) WOD B: Metcon (Weight) Juggernaut Intensification Phase Week 2 Deadlift 55% x5 62.5% x5 3 Sets 67.5 x10 Rest 90s between sets
Announcements On Sunday January 25th 8:00am – 1:ish we will hold our annual in-house competition! Last year we had 51 athletes of ALL LEVELS compete, ask around it was an AMAZING DAY! We held 3 WODs last year, same plan this year. Entry fee is $30 and will put that toward prizes and give-aways. Please join us for a FUN community day! You can sign-up and pay here: cfot.wodify.com CrossFit Old Town – CrossFit View Public Whiteboard: http://bit.ly/1KqAw6c WOD A: Metcon (AMRAP – Reps) 5min AMRAP 20 Cal Row 10 Burpee Box Jump 15 KB Swing 20 CTB Pull Up 25 HSPU 20 CTB Pull UP 15 KB Swing 10 Burpee Box Jump Rest 5mins between AMRAP R+ 24/20 Box 70/53 CTB Full rom HSPU Rx 20 inch box 53/35 Mod Rom or HRPU (2:1) WOD B: Metcon (AMRAP – Reps) 7min AMRAP20 Cal Row 10 Burpee Box Jump 15 KB Swing 20 CTB Pull Up 25 HSPU 20 CTB Pull UP 15 KB Swing 10 Burpee Box Jump WOD C: Metcon (AMRAP – Reps) For Time 15min Cap20 Cal Row 10 Burpee Box Jump 15 KB Swing 20 CTB Pull Up 25 HSPU 20 CTB Pull UP 15 KB Swing 10 Burpee Box Jump
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|Name||CrossFit Old Town|
|Address||805 N Royal St|
Alexandria, VA 22314
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We will be participating in Systematic Crossfit's Murph event on Memorial Day. Coach Maggie has done every Hero WOD this past year and Murph will be her final one. She completed each WOD on the day the service member passed to show her support and thanks. We are excited to show our support to Maggie and those who have given their lives for our country. We will see you there! Talk to @coachtremoney for more info!
Member Achievements! Here are just a few things our awesome members have been up to! Annie did back squat 190# for 10 reps Dominica has finished two complete WODs without scaling quantity. Harvey has been committed to shoulder mobility daily! Keep up the good work! And share any accomplishments you have made or noticed in the comments!
Join your Big Horn community events! http://bighorncrossfit.com/events/ Thursday - Body Comp. analysis at Max Muscle Sports Nutrition Westminster Friday - Free fat burning workshop Adjustments for Life Maximixed Living Dr. Joe Arvay Saturday - Fired Up For Kids! Colorado Firefighter Calendar special event
Training 150506 Strength/Skill (Performance) Snatch 70%x2, 75%x2, 80%x2, 85%x2x2-3 Strength/Skill (Fitness) High Liftoff + Snatch, 5 sets Conditioning (Performance) 4 Rounds For Time: 6 Hang Squat Snatches, 95#/65# 12 Front Rack Walking Lunges, 95#/65# 6 Push Press, 95#/65# Conditioning (Fitness) 4 Rounds For Time: 6 Hang Snatches 12 Dumbbell Walking Lunges 6 Dumbbell Push Press Post results to comments.
If you aren't hitting gymnastics tomorrow, then you are doing this: http://sanfranciscocrossfit.com/wednesday-may-6-2015/
What are you doing this Saturday night? If it doesn't involve hot firefighters, a change of plans is in order! Head out and support Roots own Kitty Stevenson strutting her stuff on the runway at the Colorado Firefighter Calendar Try-Out Event! Look for the giant red Sugarloaf banner to find the Roots crew. While you're there, make sure to say hello to 2014's Mr. January and calendar recruiter, Ian Cofrin. It is sure to be an absolute blast and it's for a good cause! Tickets and details are available here http://cfctryout2016.ezregister.com/