10580 Main Street
Fairfax, VA 22030
Call or Text Khemeran (571) 337-6274
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CrossFit is a core strength & conditioning program that delivers a fitness that is by design, broad, general, and inclusive. Elements of track & field, gymnastics, weightlifting, and strongman are combined in short intense daily workouts to maximize results for any individual. CrossFit teaches functional movement patterns, or, movements that you find in real life -pushing, pulling, squatting, jumping, throwing, carrying, and sprinting.
Olympic Lifting with Coach Ricky 11am to 1pm (10 dollar drop in)
Saturday March 28th:
Open Gym 10am - 11am
Olympic Lifting with Coach Emily 11am-1pm (10 dollar drop in)
27-21-15-9 reps for time of:
Men use 95 pounds
Women use 65 pounds
Men use 65
Women use 45
post time completed
March 26th Workout of the day:
Bench Press 3-3-3+ (70%,80%,90%)
Work in teams of two.
Complete as many rounds as possible in 20 mins of:
10 Calorie Row
10 Hand Release Push Ups
15 Kettlebell Swings 53/35 pounds
Alternate exercises: Team member 1 starts with the row. When he/she reaches 10 calories, team member 2 starts the Push Ups. When he/she finishes 15 Push Ups, team member 1 starts the KB swings. When he/she finishes team member 2 starts rowing, and so on and so forth....
Post total rounds completed.
Back Squat 3-3-3+ (70%,80%,90%)
50-40-30-20-10 reps, for time of: