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RECENT NEWS

  • Wednesday 5-9-12

    By Jen | In WOD | on May 8, 2012

    Snatch skill work – Then EMOTM (Every Minute On The Minute) 10 min 5 Hang Power Snatches 5 Burpees

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  • Tuesday 5-8-12

    By Jen | In WOD | on May 7, 2012

    3 Rounds AMRAP 5 min 4 Front squats 135/95 7 pull ups 10 Box jumps Rest 2 min between rounds Compare to 5-7-11  

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  • Monday 5-7-12

    By Jen | In WOD | on May 6, 2012

    Wendler Cycle Week 2 Deadlift/Strict Press 70% x 3 80% x 3 90% x 3+ FANTASTIC video on proper pull up mechanics! Kara can help us all learn how to achieve an “unbroken” posture with this and many more CrossFit movements in her Core*Mobility class!  

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  • Saturday 5-5-12

    By Jen | In WOD | on May 5, 2012

    400m Run 30 Kettlebell swings 30 Air squats 400m Run 30 Ball slams 30 Toes to bar 400m Run 30 Burpees 30 Double unders Compare to 5-4-12 Camera is officially DONE.  Looking into buying a new body for the lens that we have.  Many thanks to you all for your suggestions.  Pics will be back […]

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  • Friday 5-4-12

    By Jen | In WOD | on May 3, 2012

    MAKE UP A MISSED WOD/SKILL WORK Reminder – There are no 6AM or 7AM classes today.  All other classes will run as normal. Best of luck to all Regional Games competitors this weekend!

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  • Thursday 5-3-12

    By Jen | In WOD | on May 2, 2012

    Today’s WOD Courtesy of CrossFit Reston 800m Run 50 Double unders 600m Run 40 Double unders 400m Run 30 Double unders 200m Run 20 Double unders Taking a bit of a break from the barbell today.  Get your “cardio” on! REMINDER – THERE WILL BE NO 6AM OR 7AM CLASSES FRIDAY MORNING.  ALL OTHER CLASSES […]

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  • Wednesday 5-2-12

    By Jen | In WOD | on May 1, 2012

    HAPPY “BIRTHDAY” WEST END CROSSFIT! It’s officially been one year since we opened our doors and what a hell of a year it’s been!  Never could Tim and I have imagined that we would grow from 15 members to over 120 members in just one year.  This has been THE most amazing journey for us. […]

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  • Tuesday 5-1-12

    By Jen | In WOD | on April 30, 2012

    AMRAP 12 min 2 Rope climbs* 10 Back squats 125/85 10 Box jumps *Our sub for rope climbs is 6 STRICT pull ups The Mid-Atlantic CrossFit Regional Competition is this weekend!  Tim will be judging and plans to head out Thursday night.  There will be no 6am or 7am classes Friday morning.  Sorry for the […]

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  • Monday 4-30-12

    By Jen | In WOD | on April 29, 2012

    Wendler Cycle 2 – Deadlift/Press Add 10#’s to your previous deadlift 1 rep max and 5#’s to your previous strict press 1 rep max. Take 90% of these values and use these numbers for your new working weight. 65% x 5 75% x 5 85% x 5+             Want to be […]

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  • Friday 4-27-12

    By Jen | In WOD | on April 27, 2012

    Make up a missed WOD/Skill work Reminder – Core*Mobility with Kara this Sunday at 11am! The mobility focus will be on hamstrings and lower back.  Please remember to sign up in order to reserve your spot!

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