Monday - October 13, 2014

Happy Columbus Day today.  Our class schedule is normal today.  Let's start the weekend off with a bang!  Anyone interested in competing in the SuperFit Competiton in Tysons Corner (CrossFit Rubicon), it will be held on Saturday, December 6th.  I know some of you are already registered.  Good luck to you guys/gals!  If you're interested, you can register as a Rx'd athlete or you can do the modified division, the choice is up to you.   


Trainers Choice Core Work


3 Rounds
30 Front Squats (95/65)
30 Push Ups

–Rest 3 mins–

3 Rounds
25 GHD’s
25 Box Jumps (24/20)

–Rest 3 mins–

3 Rounds
20 Toes to Bar
20 HandStand Pushups

* 30 min time Cap *



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