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@CrossFit_77 @PKtheRipper Please retweet! I’ll be @ the gym tomorrow afternoon @ 5:30 armed with RockTape if anyone needs taping 4 Saturday
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WODIFY at CFA! On Tuesday, December 1st, CFA will be switching over to Wodify from Zen Planner. LOOK FOR THE EMAIL! All members will be receiving an email from Wodify on November 30th prompting you to set up your athlete profile. FEATURES! You’ll be able to sign-in for wods, make purchases from your mobile device (or at our new Wodify kiosk), track all your results online, check leaderboards & keep all of your performance history! All memberships & punchcard holders will be sinc'd and on Wodify. Big screen TVs will note the WOD & list classes, athletes, etc... Our calendar will be integrated into it soon. This is a really updated and awesome platform for CFA. Go download the Wodify app! https://itunes.apple.com/us/app/wodify/id789504163?mt=8 Going LIVE Tuesday December 1st. Get ready!
Wednesday 11.25 Crossfit Warm up: 3 Rounds for Quality, easy pace 150ft shuttle run 10 air squats 5 burpees EMOM 14 Even: 8 front rack lunges, 135/95 (40% front squat) + 6 bar facing burpees Odd: 20 dubs + 7 v-ups (sit ups) *cut reps as necessary 4 rounds: :60 ME KBS, 70/53 :30 rest :60 ME box jumps 24/20 :30 rest Wod: Death by... Bear complex, 155/105 (60% clean and jerk) 1 power clean 1 front squat 1 push press 1 back squat 1push press *can combine movements
Wednesday 11.25 Warm up: 3 Rounds for Quality, easy pace 150ft shuttle run 10 air squats 5 burpees EMOM 14 Even: 8 front rack lunges, 95/65 (OH plate lunges) + 5 bar facing burpees Odd: 20 dubs (20 singles) + 7 v-ups (sit ups) *cut reps as necessary *should not become an AMRAP! 4 rounds: :60 ME KBS, 53/35 :30 rest :60 ME box jumps 24/20 :30 rest Wod: Stations: 60 seconds of work, no transition time, repeat 3 times 1: tire flip jump throughs 2: wallballs, 20/14 3: sled push 4: rest
Hey CrossFit Fairfax! Have you wanted to gain some experience as a judge at a competition? Do you enjoy watching CrossFit competitions? SuperFit Games-a travelling competition series that will be making its way to Lorton on December 5th-is looking for judges for its #SuperFit Lorton event. You do not have to have a Level 1 certification-just about a year's experience as a crossfitter and love for the sport! You may serve as little or as long as you want and you will be provided with lunch and a tee-shirt. If you would like to sign up, please go to http://www.superfitgames.com/mid-atlantic/superfit-lorton-december-2015/. Go to the bottom of the page and click "judge registration." As a plus, there will be awesome vendors there and you'll get to cheer on some of our athletes!
Don't forget: when you come out of your turkey coma, Coach Josh is putting on this CrossFit Football Total competition for a great cause. Sign up today and don't miss your chance to max out on your lifts in great company.
"Lumberjack 20" - your coaches getting after it and hitting fast times and PR's! Proud to have a coaching team that practices what we preach, committed to improving as athletes! Incredible that last time we did this Wod, a 24 min time would have gotten you on the big leaderboard...now you need to go under 22 min (that is blazing fast)! Our top women also replaced all 3 big leaderboard spots. Awesome to see the improvement in athletes at the box when we test performance with benchmark wods!
Today's kickass blog by Kelly Cutchin is up! "My too-damn-big-for-these-jeans thighs became The Thighs That Could Run a 250 Pound Yoke. My too-fat-to-function stomach became The Power Gut That Perfectly Shelves the Axle." http://crossfitfullcircle.com/2015/11/24/fear-is-a-damn-liar-crossfit-full-circle/
CrossFit Rubicon - CrossFit Strength Athletes may choose to work either the Push Jerk or the Split Jerk. Push Jerk (1RM) Split Jerk (1RM) Conditioning Metcon (AMRAP - Rounds and Reps) 12 Min AMRAP 10 Jerks, 135/95 10 TTB 30 Double undersRX: As written. INTERMEDIATE: Jerks@115/75 Toes to rings allowed. SCALED: 12 Min AMRAP 10 Jerks@95/65, 75/55, or 65/45… [ 133 more words. ] http://www.cfrubicon.com/tuesday-november-24-2015/