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Benchmark week.

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NameCrossFit South Arlington
OwnerSiddharth Sawkar
Phone(703) 951-7619
Address607 South Ball St
Arlington, VA 22206

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CrossFit Sunset shared an image on Facebook

2 people look semi-happy. 1 does not.

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Look at these squats!!!

dinah published the post Yak Burgers on Nutrition WOD
Tonight's dinner was a FIRST, and I love firsts. I love to cook new meats. These are YAK burgers...
dinah published the post Paleo Bos Creek Chuck Roast with Mango BBQ Sauce on
This was an excellent meal. This recipe focuses on a beautiful Bos Creek chuck roast. Our lives are...
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A very Happy Birthday to one of our founding members, Jeremy! You are such a kind soul & our community wouldn't be the same without you & your soundtracks for Open gym ;) #crossfithorsepower

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Thank you to everybody who yelped us last month, and congratulations to Holly Rogers for winning the yelp drawing! She won a 60 minute private session with a vault coach, and 50% off her next month! #poweredbyhylete #banditnation #noho #lifeinabox #memberappreciation #killcliff #prizes #community #fitness #yelp #motivation #workhard #workout #health #vaultcrossfit

sweezey published the post 8 CrossFit Secrets: Unexpected Truths I Learned from Training on Tabata Times
As CrossFit continues to grow in popularity, so too do the stereotypes associated with it. There...
candra posted on CrossFit CSA
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Deadlift tabata fun! WOD: 3RFT: (14:00 cap) 75double-single unders (15DU;15single;15DU;15single;15DU) 15 back squats from ground(185/125) 15 Burpee pull ups Part B: Deadlift tabata(315/205) #deadlift #tabata #banditnation #reconnutrition #killcliff #workout #fitness #health #lifeinabox #wod #trainlikeanathlete #mondaymotivation #noho #poweredbyhylete

CrossFit Carpinteria posted on Facebook

Adv WOD for Tuesday 7/7 1) snatch 1×3@65%, 1×3@75%, 1×3@85%, 1×3@70%, 1×3@80%, 1×3@90% 2) Power jerk from behind head 1×3@65%, 1×3@75%, 1×3@85%, 1×3@70%, 1×3@80%, 1×3@90% 3) Clean grip lift off 1×3@80%, 1×3@90%, 1×3@100%, 1×3@110%, 1×3@120%, 1×3@130% 4) Front squat 1×3@60%, 1×3@70%, 1×3@80%, 1×3@90%, 1×3@90+%-3(establish new 3rm), 1×3@80% *Outlaw Metcon: Same As Daily

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CrossFit Carpinteria posted on Facebook

WOD for Tuesday 7/7/15: *2 min: scap mash, calf mash, couch stretch *1 min: calf stretch, banded shoulder distraction, Sampson stretch 1. Warm Up (2 min DUs then 3 rds: 5 Single leg KB deadlifts, 5 wall kick ups, 5 hang power cleans to press, 5 iron cross/scorpions, 10 Russian swings, 20 sec bar hang in hollow rock, 10 pass throughs) 2. 5 rds of Rowling (make a bet :) 3. WOD 1-Complete: -25 Box Jumps (24,20) -5 Power Cleans (155,85) -20 Box Jumps -8 Power Cleans -15 Box Jumps -11 Power Cleans -10 Box Jumps -14 Power Cleans -5 Box Jumps -17 Power Cleans

CrossFit Carpinteria posted on Facebook

Burn WOD for Tuesday 7/7: 1) WOD 1- 10 min AMRAP of: 10 Burpee Box Jumps 10 Jumping Pull Ups 10 Wall Balls *2 min Rest 2) WOD 2-Tabata Mash: Lateral Raises, Push Ups, Lunges, Abmats CASH OUT: 2 min Wall Sits, 30 Leg Lifts

Vault CrossFit shared a link on Facebook

Tuesday, July 7 -

Vault CrossFit posted an article
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Our athletes are AMAZING!

CrossFit North Pasadena shared a link on Facebook

CFNP July Newsletter

CrossFit North Pasadena shared an image on Facebook

Our awesome July 4th crew. Thanks to CFA for visiting us and we hope you all had an amazing 4th of July!

CrossFit Yelm shared a link on Facebook

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You guys, our very own Pete Mann will be playing with his band DJ and the Greenleas this Thursday, July 9th from 8-10:30pm at Warszawa. Pete, among many talents, plays the sh*t out of a mandolin. Come see Pete! #warszawa #talentedcommunity #djandthegreenleas

Vault CrossFit shared an image on Facebook

Monday Madness! #vault #Crossfit #bandits #banditnation #monday #herewego #workout #feelgood #startweekright #strong #push #motivation #strength #grow #challenge #boxlife #fitlife WOD: 3 rounds for time (14m cap) *75 reps double single unders (15 double, 15 single to 75) *15 reps back squats *15 reps Burpee pull ups Part B: Deadlift TABATA 8 rounds of 20 sec on 10 sec rest

Silverdale CrossFit shared a link on Facebook

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Sandra last did "Grace" in November, and today she did it again but 20lbs heavier than last time and also shaved about 20+ seconds off of her time!

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MOBILITY CLASS: LOW BACK AND HIPS Tuesday July 7th @6:30 Dr. Mike will be here to teach everyone how to care for your hips and lower back. Join us and feel free to bring a friend!

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CrossFit Heat shared a link on Facebook Ever feel like this after a good class?

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PR board for the month June. For July, we are focusing on getting comortable in the bottom of a squat. Look for a weekly squat challenge, as well as some good pistol work. Be sure and watch todays video on the website, as a throwback to good squat technique Enjoy

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Yeah to Jenn for setting a new personal record this morning! She was able to do "Grace" as prescribed today (30 clean & jerks @ 95lbs) for the first time. Did it in 5:08!

CrossFit Counter Culture shared a link on Facebook

CrossFit Counter Culture - Group Class Warm-up 20 Jumping Jacks 20 Air Squat 1 min Hollow Hold 20 V-ups 2 Rounds x-outs x 12 Reps y-outs x 12 Reps B-Warm Up Strength 10 min Emom 1 Snatch + 3 OHS Metcon Metcon (Time) 3 Rounds 30 wallball 20/14 25 Sdhp 75/55 20 Pull up 15 Box jump 24/20

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What are we up to this week?! Check it out:

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Monday's WOD is posted! See you then.

CrossFit Outcome shared a link on Facebook

If you have not read this, you should. It's pretty amazing.

Thorbeckes CrossFit posted on Facebook

Test week is upon us Ladies and Genltlemen. Rule #3 is in full effect. Keep your coffee strong and your music loud this week. Video your PRs! Performance A) 20 minutes to establish a 5RM Back Squat B) 3 Rounds For Time 21 Wall Balls 20/14 14 Hand Stand Push Ups 7 Deadlifts @75% of 1RM Deadlift A) 20 minutes to establish a 1RM Back Squat B) Back Squat x Max Reps at 85% C) Linchpin Test #3 3 Rounds For Time 21 Wall Balls 20/14 14 Hand Stand Push Ups 7 Deadlifts 315/205

Silverdale CrossFit shared a link on Facebook

MOD for Monday 6 July, 2015 Fast effective way to improve the bottom position of your squat. Focus on head and chest up. Do post-WOD or better yet a few minutes before class since we are back squatting today!

CrossFit Puyallup shared a link on Facebook

7/6/15 5 rft 25' Barbell O/H Walking Lunges 135/95 15 K2Es 7/7/15 WOD 1: Mini Abs Kicker 2.0 AMRAP12 15 Situps 15 4ct flutter kicks 15 Leg Levers WOD 2: Floor Press 5-5-5-5-5 7/8/15 "Leginator" 4 rft Run 400m 50 Squats 7/9/15 3 rft 7 bar muscle ups 7 Squat Clean & Jerks Rx = 205/135 7/10/15 WOD 1: 3 rft… [ 87 more words. ]

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7/4/15 WOD

CrossFit Puyallup posted on Facebook

YOGA CLASS CHANGES: No Tuesday 8am class any more Thursday at 6:30 is still on! Next week, 7/15 starts Wed class at 7pm

Silverdale CrossFit shared an image on Facebook

Thanks to everyone that came out for some 4th of July CrossFit fun! We had a great workout and mimosas! A great way to start the day off right!

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Monday Deloading June 6th/Tier2

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Monday Deloading June 6th/Mass&Performance

Mahoney CrossFit shared a link on Facebook

MondayDeloading June 6th/BogaTyr

CrossFit Amped shared a link on Facebook

Ready to sweat!? Come try DYNAMIX! This class is a high energy 60-minute class that blends a fast-paced cardio workout with high interval body weight exercises mixed with light resistance training! Much like a bootcamp, this class is perfect for the athlete looking for a non-stop, action-packed hour of exercise, without the heavy weightlifting. DYNAMIX is geared for the individual looking to increase cardio, muscle tone, flexibility and overall fitness. ***Share with a family member or friend and enter to win a free Amped T shirt when they book their first class! schedule first free session at

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Jared and Emily tied the knot today!!! Congrats to two hard-working and amazing people!!!! #loveandweights #coupleswhosweattogether

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Monday I. Strength Back Squat 2 x 3 80% 5 x 5 +10 2 x ME +10 II. WOD (135/95) Rx WOD - Grace or Rx+ WOD - Isabel - 10 minute time cap -