Tuesday - September 2nd, 2014

For those of you who didn't know, this weekend, was the Virginia Beach Rock n Roll 1/2 marathon.  Amy, Jordan, Janet, Mike Houston, Justin and I all ran it; first time running a 1/2 marathon for most.  Congrats to everyone on a great finish!  We all did it!  Once and done for me...Not doing that shit again.  I kept making small talk with people along the way, saying "i don't know how people do this for "fun" haha  I got all sorts of responses.  

Important notice:  Our landlord has been receiving a LOT of noise disturbances from the Fauquier Times people who have offices above our space.  The area which we have been using as our "main space" is now going to be our body weight/stretching/kettle-bell/free weights  (NO BARBELL) area.  We will be using the middle bay and the third bay for all exercising involving the barbell.  If there is a chance you will be dropping the weight (although this should never be intentional), you will be asked to use the 3rd bay as it's furthest away from the offices.  We are trying to resolve this issue with them ASAP.  It is what it is; so let's just do our best to be a bit more courteous! This shouldn't be that hard.  Thanks guys for understanding!

YOGA News:  So we are going to be holding YOGA on Tuesdays at 7pm ONLY until we can get enough people at that class for it to be worthwhile to hold another. Classes have been EXTREMELY slim lately, and until we can get those numbers up, we will only be sticking with the one class.  Please shoot me an email with days/time that would work for you (and around our CrossFit classes) if you'd like to see an additional yoga class crystal@crossfitwarrenton.com 


10e KB Figure 8's in a lunge hold position

recovery of work on pistol squats (or do pistols on 1 leg until failure; then switch legs and repeat if you can already do them)


10 Toes to Bar

20 Pushups

30 Jump Squats

400m Run




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