Coach Jan is holding a run clinic Saturday January 28 at 11am. Athletes will have their run form videoed, critiqued, and also introduced to run theory and drills. Athletes will leave with a new sense of mindful running and a 6 week training program. They will also be encouraged to meet once a week with coach Jan to re-evaluate their running form. This clinic is free to unlimited members and $30 per person for others.
Please sign up on the sheet by the fountain whiteboard.
**HAPPY BIRTHDAY, JB!!!** Level Test Announcements Level 1/2 – Monday, January 30th @ 7:00 pm Level 3 – Saturday, February 11th @ 10:30 am Level 4 – Saturday, February 18th @ 10:30 am The Open: This year beginning Thursday, February 23rd, and for the following four weeks, we will gather round the pr...
We have an exciting week to share with you guys!
-Tribe competed in Southern Weightlifting Open. Everyone took home a medal! Rachel and Anna both took home first place! #beastmode
-The open is upon us. Attack your weakness with everything you've got. We can't wait to do it together!
-We posted a GREAT article to the blog on 1/19 go check it out. You won't be disappointed.
Rest as needed between sets.
CrossFit Games Open 13.2
Complete as many rounds as possible in 10 mins of:
5 Shoulder-to-Overheads, 115/75 lbs
10 Deadlifts, 115/75 lbs
15 Box Jumps, 24/20 in
CrossFit Woodbridge will be hiring coaches in April. If you're looking for an exciting position at CFW where you're able to practice your passion and change some lives apply now. A level I and at least 6 month of coaching experience is necessary for applications. Compensation will be $10-$25 depending on experience and qualifications. Please email firstname.lastname@example.org if interested. Today: Strength: Overhead Squat 3-3-3-3-3 METCON: 3 Rounds for time of: 15 Chest-to-bar pull-ups 12 Box Jumps 24,20 9 Overhead Squats (155,105)
CrossFit Woodbridge will be hiring coaches in April. If you’re looking for an exciting position at CFW where you’re able to practice your passion and change some lives apply now. A level I and at least 6 month of coaching... Read more »
Friendly reminder: Open gym is 9am-1pm & 4:30-5:30pm. Classes have been very busy and it's a safety hazard with extra WODs going on.
Metcon (No Measure)
Four sets of:
Single Arm Overhead Press x 8-10 reps each arm
Rest 2-3 minutes
Metcon (AMRAP - Rounds and Reps)
Complete as many rounds and reps as possible in 10 minutes of:
10 Push Presses (95/65 lbs)
10 Alternating Overhead Reverse Lunges (95/65 lbs)
10 Lateral Burpees Over the Barbell
Metcon (No Measure)
Every 90 seconds, for 9 minutes (3 sets of each):
Station 1 – Reverse Snow Angels x 20 reps (slow & controlled)
Station 2 – Bottom’s Up Kettlebell Carry x 75' each arm
Part 1: Pause back squats 4x3
1 round of squats every 3 minutes
Part II: PLEASE READ CAREFULLY
Option 1: 5-4-3-2-1 of ring muscle ups + C&J (225/155)
Option 2: 10-8-6-4-2 of bar muscle ups + C&J (185/125)
Option 3: 21-15-9 of pull ups + C&J (135/95)
---20 minute time cap---
**Any of these options is considered "RX'd" - however, you cannot mix loads and movements. For example, if you can clean & jerk 125 but do not have bar muscle ups, you can't do pull ups instead. Any questions, please ask a coach**
Ben Ellis and CFSE are putting on the SouthEnd ShowDown For Cystic Fibrosis, a fun CrossFit competition to benefit the Cystic Fibrosis Foundation!
Here is a link to the event Facebook page https://www.facebook.com/events/1183909611728573/
For more information check out the official website at https://www.eventbrite.com/e/south-end-showdown-for-cystic-fibrosis-tickets-31289098536