|Name||CrossFit South Arlington|
|Address||607 South Ball St|
Arlington, VA 22206
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As you know, our Iron Bar Gym community is strong and one of the best around..... I'm asking you to participate, if you can, in helping out a member of our bigger CrossFit community, Northwest Iron in Dupont. We have a connection with Northwest Iron in that one of our former members is now one of the owners there (Lando Holt) and one of their members was involved in a tragic accident while celebrating Father's Day that has left him without the ability to move his legs and is facing a long road ahead with many medical expenses. A few local gyms are coming together this Saturday to participate in a workout in his honor and to help raise money to support his family. We will do the workout at 9:15am on Saturday during our regular CrossFit class and there are two ways you can help: Donate directly to his Recovery Fund account or purchase a shirt from Pillage with $17 from each shirt sale going to the family. If you can, please help as we'd want our community to do the same if, heaven forbid, something were to happen to one of us. Any amount is appreciated and if we all do a little, we can make a big impact! https://www.youcaring.com/ryan-cooper-588179
Upcoming holiday weekend schedule: 7/2 (Saturday) - We will be having our 4th of July workout. Same Saturday Suck set up, we open at 9:30am, let's be ready to 3..2..1..GO! at 10am sharp!!! 7/3 (Sunday) - Dawn's party. Details have been shared in our members only CF138 FB page. (If you are not able to see the members only CF138 FB page, please let Dawn or Michelle know.) 7/4 (Monday) - We are CLOSED. Enjoy your holiday!!
Hey All, we’re coming up to the end of our 10 week cycle and will begin testing/assessment to see where we’re at soon! As we mentioned earlier we’ve been emphasizing the Military Press, Deadlifts, Pull Ups, and rowing over the last 10 weeks. We’ll be testing the following movements on the following days: Friday July 1st - Military Press 3 rep max Sunday July 3rd - Pull Ups max reps Wednesday July 6th - Deadlift 3 rep max Friday July 8th - 2000m Row Come in well rested and see how that hard work has paid off!
Who wants a free CFX hoodie? (Pick your own color and size). All you need to do is simply share our upcoming Masters X-Camp Class or X-Camp event on your wall. (Look under events) In a short sentence explain what you love about CFX. Make sure to tag us so we see your post. Everyone that does this by July 4th at midnight will be entered into a drawing for a new CFX hoodie on July 5th! Get after CFX!
Good stuff here! We can't wait to learn more about how we can better serve our community at Guido Van Ryssegem 's upcoming event hosted right here at Mahoney CrossFit on August 6th & 7th! Interested in expanding your knowledge and perception around movement practice and corrective exercise strategies alongside me and the MCF crew? Join us by registering at this link: https://mahoney-crossfit.triib.com/events/kinetic-integrations-workshop/register-new/
Wednesday's Bridgetown CrossFit WOD: Hex Bar Deadlift build up to heavy 7 THEN 5x3 21-15-9 Hex Bar Deadlift (80% of 7) Calorie Row Double KB Squat http://bridgetowncrossfit.com/bridgetown-crossfit-wod/06/hex-bar-deadlift-13/
Olympic Weightlifting Program Bridgetown Barbell Club Week 14 Day 3 Clean and Jerk (% Jerk) 55/2+1 65/2+1 70/2+1 75/2+1 80/2+1 84/2+1 78/ 2x 1+2 Clean Deadlift (% Clean) 85/5 90/4 95/3 100/2 105/3x2 95/2x5 Power Clean + Clean Pull 70/2+3 75/4x 1+2 RDL (%Clean) 80/8 90/6 95/4 100/3x3 http://bridgetowncrossfit.com/weightlifting/06/week-14-wednesday-3/
6/29/16 Wolfpack members Vicki Harris and Bonnie Martin completing the Pacific crest Tri, Congrats ladies. Strength Bench Press Establish a 1RM Conditioning 7 min AMRAP Ring Dips *Every time you drop off the rings 15 cal row L1 Strict Ring Dips L2 Kipping L3 RIng Push-ups Slap me in the FACE! http://crossfitevviva.com/2016/06/28/62916
Alright guys... this is the LAST week to sign up for our Painful Eight Anniversary Competition! This is going to be alot of fun... great wods, tees and tanks for competitors and a BBQ provided by BCF afterwards! So sign up now... I think if you don't you will regret it! Use the link below and select Painful Eight, sign in with your Wodify login and VOILA! You are signed up. Teams will be announced mid-July. Any questions or problems, email email@example.com
8am. Lift: Back Squat 10-10-10-10, add 5-10lbs to each of your sets from last week Notes First set = +5-10lbs from last week's first working set Second set = +5-10lbs from last second working set Third set = +5-10lbs from last week's third working set (top set) Fourth set = -10% from today's heaviest set If the athlete did not perform last week's workout, perform that instead. Each For Time: @ 0:00 50 Burpees @ 6:00 60 Calorie Row OR 60 Calorie Assault Bike @ 12:00 15-12-9 Burpees Row OR Assault Bike Calories #crossfit #crossfitwest #crossfitReady #burpees #burpees #whyWouldYouDoItIfITWasEasy