CrossFit Reston - 310 Victory Drive • Herndon, VA 20170
CrossFit Fairfax - 2831 Dorr Ave • Fairfax, VA 22031
Email Us • (571) 449.7059
Holiday Schedule - 08:00, 09:00 and 10:00
Part I - EMOM for 10 minutes: 3 Squat Cleans
Part II - 7 min AMRAP:
Core - 3x15 Good Mornings with empty bar
Join us at 8am for the last Field Day of the year! Both gyms will be closed that day so come out and have fun with us!
Please remember to bring some water!
Skill - Pistols
WOD - 3 rounds for time of:
** 15 min time cap**
Core - 3 x 15 GHD sit ups
Lift - Set 2RM Overhead Squat
Metcon - 8 min AMRAP:
21-18-15-12-9-6-3 reps for time of:
Core - 3 x 10 back extensions
AMRAP in 20 minutes of:
Skill - Pullups
WOD - 10 down to 1 reps for time:
Core - 3x10 Hollow Rocks
Due to the heavy rain expected all day tomorrow we have to cancel our Field Day. But that doesn't mean you don't get to workout!!
We we will be offering two classes on Saturday: 7:30 and 8:30am.
It's gonna be a FUN workout!!!!
We'll see you all tomorrow at the box!
**18 min Time Cap**
Core - 50 Hip Extensions
5 rounds for time:
Compare to 10-21-13
AMRAP in 15 minutes:
45 Power Snatches 75#/55# - 45 Front Squats
30 Power Snatches 95#/65# - 30 Front Squats
15 Power Snatches 115#/75# - 15 Front Squats
10 Power Snatches 135#/85# - 10 Front Squats
5 Power Snatches 155#/95# - 5 Front Squats
Part 1 - 15 min to set 1 RM Weighted Pullup
Part 2 - 7 min AMRAP: 800m Run then with remaining time do as many Wallballs as possible 20#/14#
Score is total number of WB
Core - 3x10 Back Extensions
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