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Don’t forget that we have strength class tonight, 630pm. Come work on deadlifts and presses and become more efficient at these movements for your wods.
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Best EX And RX Scores from Monday: EX: Tracey S 9.20 EX Robert B 9.00 EX Matt J 9.00 EX Chris Davis 8.07 EX John M 8.05 EX Patrick Z 8.02 EX Jeff B 8.01 EX Becky N 8.00 EX Travis J 7.11 EX Malia M (Vest) 7.11 EX David Song 7.07 EX Wendy G 7.01 EX Bill C 7.00 EX Will 6.10 EX Sam P 6.07 EX Jen R 6.00 EX Kile K 5.14 EX Ken T 5.05 EX Jacobe B 5.00 EX RX: Phil H 9.16 RX Elise P 9.00 RX Alan D 8.14 RX Michele W 8.08 RX Julie S 8.07 RX Lauren L 8.05 RX Dwain M 8.00 RX Jake K 7.10 RX Jen M 7.09 RX Lindsey B 7.08 RX Emily M 7.08 RX Andy H 7.00 RX Les K 7.00 RX Julie S 6.15 RX Lauren Z 6.07 RX Maria H 6.06 RX Alex K 6.03 RX Dan S 6.00 RX Craig W 6.00 RX Adolph C 6.00 RX Stacey G 5.14 RX Jay E 5.04 RX WOD: 15M AMRAP 7 Deadlift (EX: 185/135, RX: 165/95) 7 Burpees 7 Box Jumps (24/20) ASP 400M Run
Top Elite and RX Scores from Monday: Elite: Doug J 119 E Chris Romano 119 E Bret B 114 E Max H 107 E John M 105 E Jeff Black 92 E David Song 89 E Aaron P 87 E Aaron J (135#) 82 E Brian H 82 E Kevin S 67 E RX: Jeff Bolle 116 RX Travis J 109 RX Mike Malenke 101 RX Steve S 97 RX Danielle B 95 RX Becky N 94 RX Sam B 88 RX John C 87 RX Brian M 81 RX Brandie M 81 RX Andy H 79 RX Lindsay M 70 RX Melanie W 69 RX Monica D 65 RX Dan S 61 RX Yvette N 59 RX Wendy G 56 RX Lindsey B 51 RX WOD: Four 3M Rounds -1M Rest Btwn Rounds 5 Burpees and 7 TTB at the beginning of each round and then: Round 1 Max Cal Row Round 2 Max Reps Hang Squat Clean/Press (Elite:115/95, Rx:95/65) Round 3 Max Cal Row Round 4 Max Reps HSCP
Best Rx Scores from Wednesday’s Metcon: Chris Romano 10.00 Larren O 9.00 Robert B 9.00 Patrick Z 8.14 Erin V 8.13 Travis J 8.00 Jeff Bolle 8.00 Todd P 7.16 Aaron P 7.14 Josef K 7.14 Becky N 7.03 John C 7.03 Steven S 7.01 Jeff Black 7.00 David Fleming 7.00 Leo O 6.14 Yvette N 6.14 Brandie M 6.13 Elise P 6.08 Wendy G 6.08 David Shaw 6.06 Craig W 6.05 Monica D 6.03 Ben R 6.00 Adam M 6.00 Kile K 6.00 Deanna P 5.14 Ken B 5.04 Dan S 5.00 Evita 5.00 Eboni O 4.14 WOD: 17M Amrap: 7 Deadlifts (185/135) 7 Pushups 200M Run
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GOLD! GOLD! GOLD! Our amazing coaches and athletes Kim Holway, Craig Furneisen and Brad Chilva won their divisions! Young, seasoned and more experienced...the three showed determination, gave it all and brought home the gold! It was awesome to see them compete these past two days. Great job guys!!! The communities of Reston and Fairfax can now relax since they have the 2 fittest firefighters and the fittest sheriff!
WOD: 3 Rounds for time of: Rx: 250m Row 12 DL (205#/115#) 20 Burpee Box Jumps (24″/20″) L2: 500m Row 12 DL (185#/100#) 20 Burpee Box Jumps (20″/16″) L3: 500m Row 12 DL (135#/80#) 20 Burpee Box Jumps (20″/16″) Performance WOD 15, 9, 6 reps of: Snatch (135#/80#) Muscle-ups http://crossfitrosslyn.com/tuesday-63015/
July 4th weekend is almost here! Is your body ready to take on 5 pounds of hotdogs and hamburgers? Will you work off all the extra Independence Day fat? Here at CrossFit RVA, there is no guilt about eating alot because we work it off right after! Come see what we're about, for FREE! Click the link BELOW! http://www.crossfitrva.com/getting-started/
BCFers: Chiropractors from Arlington Pain and Rehab will be in the house from 6-7pm tonight. First come, first served basis for basic treatment and information. Don't miss the opportunity for some professional help with your self-care. Things don't stay the same, we can either help ourselves improve, or keep climbing the uphill battle of mobility and movement proficiency! Don't miss this opportunity to learn, improve and feel better.
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Monday 6.29.30 Mobility: with LAX ball... T-Spine, hip flexors, glutes Snatch warm up 15 Minutes, Hang Snatch 1x5 @ 70% 1x5 @ 75% 1x3 @ 80% 1x5 @ 75% 90 second rest between sets 15 Minutes, Back Squat 4x5 + ME @ 90% 5RM *Build to a 5 rep max, then 1 max effort set at 90% of 5rm *superset with 5 strict pull-ups 90 second - 2 minute rest between rounds WOD: for time 50 pistols, alternating (150 air squats or pistols off box) 50 KB snatch, 53/35 50 burpees to a 12" target (yes, 12 inches :))
6.28.15 Box Brief: Burpeethon! In order to celebrate the end of the Burpees for Blaine Super Challenge, we are hosting an 11 hour BURPEETHON beginning at 2 p.m. on Sunday, June 28th and ending at 1 a.m. on Monday, June 29th. Event will be held at CrossFit Main Line at 10 E. Athens Avenue in Ardmore, PA. Please join Sid and the Burpee Badger himself, Chris Meredith, as they do 122 burpees an hour on Days 99 and 100. There will be t-shirts, food and drinks. Come join the fun for an hour or the whole time. Feel free to do burpees or come to show your support! #livelikeblaine #burpeesforblaine #letsmove #GirlsCan CrossFit Main Line and CrossFit R5 CrossFit www.livelikeblaine.org