Monthly Archives: March 2012
There will be no skill/strength today as we will be starting the workout early to ensure everyone finishes! Be sure to get here ON TIME tomorrow or it is very likely that your workout will be cut short! We are starting at the usual skill/strength time!
Everyone please do the best you can to register for the Mothers Day Memorial 5k Run. This event was founded by Coach Quentin Jones, one of our dear friends/athletes here at CrossFit Warrenton and his wife. It is in memory of his mother Ruth and will benefit the Fauquier County “Relay for Life” The kids run is $12; adults is $25 before April 29th. The 5k will be chip timed. You can register at http://www.ruthjonesmothersday5k.webs.com/ Even if you’re not a runner, lets do it, as it’s for a great cause!
GORUCKERS: there is a chance that Justin or I will not be able to meet this Saturday. If we cannot, who is still interested in still meeting and doing your own thing? I know Musser wants to for sure, but he doesn’t want to be the only one, so email me if you’re interested in this. Meeting would be 9am in front of Warrenton CrossFit on Saturday. Please let me know! Crystal@crossfitwarrenton.comWOD “Filthy 50″ 50 Box Jumps 50 Jumping Pullups 50 Swings 50 Walking Lunges 50 Knees to Elbows 50 PushPress 50 Back Extensions 50 Wall Balls 50 Burpees 50 Double Unders
Starting workout early so be ready to go by the start of the usual skill/strength time…
You are invited!
This Saturday March 31st from 10am to 4 pm please swing by Framecraft in Old Town Warrenton (across from the post office) as P Buckly Moss, a very popular artist will be present for the release and signing of Historic Charm. Framecraft is owned and operated by two of our athletes: Mark Moore and his wife Meleana. So please show your support of our CrossFit family and show up if you can!
Order Historic Charm before March 24th and recieve a FREE $25 gift card from Framecraft!
WOD “Partner Workout”
300 Rope Chops
200 Walking Lunges
150 Jump Squats
100 DB Cleans
50 DB Pushpress
Each partner has to perform a run while the other partner is working on the above exercises.
We consider all of you guys good friends and family; not just our athletes. So we mean no disrespect when we add $15 for late payment fee. It just makes it 100x harder to keep track of everyone when I have people randomly paying (and it’s in contract). Let’s just avoid the mess all together and have April dues in by the end of the day on Friday.
Tomorrows workout is a surprise. Come ready to work! Two very quick AMRAPS, be ready to go hard; or stay home! haha. See you all tomorrow!
Reminder that it is THIS week that Warrenton is adding on a 7:30pm class (getting here at 7pm) on Tuesdays and Thursdays. We will try this out and see how it works and if it’s beneficial. Hoping that this will increase attendance in those who say they have to “work late”. NOW there are no excuses!! Along with this change we will be taking away the 6:30pm class on Fridays starting this week in Warrenton as well. Amissvillers, lets try to get out attendance up at the 2 late classes during the week. We have had a very slim turn out lately. We understand that the classes are much later than normal, but remember, it’s only temporary until Justin is out of the Academy. If you have any questions, please email me: firstname.lastname@example.org
On a side note, CONGRATS to all of our athletes who competed in the CrossFit Open the past 5 weeks. Parker, Carlina, DC and myself were doing our best to battle our way into the top 60 to qualify for Regionals. Carlina missed this past weekends workout with a quote, “Ha, why, so I can get my 3 Thrusters?” Chest to bar pullups are hard for her (well they are hard for me too, in her defense). Parker missed his workout last week so he was disqualified at that point, and DC had to travel for work and was unable to participate in this last workout. I started off at 53rd this morning when I submitted my score, but as the day progressed, I ended up in 93rd place out of 1685 women in the region. Not awful, but certainly not good enough to qualify.
Starting next week. We will be adding a 7:30pm class in Warrenton on Tuesday’s and Thursday’s and we will be canceling the Friday 6:30pm class in Warrenton.Skill/Strength 100 Mountains Climbers 75e Russian Twists 50 Plank (with alternating arm punch) total 25e Side Plank Bumps x3 WOD AMRAP 12′ 10 Push Press(95/65) 10 Wall Balls(20/14) 10 Air Squats
We are still looking for about 15 volunteers to help out with the Primal Mud Run on April 14th. Carlina and I will not be able to make it because we will be at a CrossFit Gymnastics Certification that weekend. Justin and Christi will be working the CrossFit tent (and anyone else who is wanting to help). Please let me know! email@example.com
GoRuckers we are meeting this Saturday at 9am in Warrenton. Sorry about the mix up this past weekend but I had it set to post and for some reason it had not (without me knowing about it).Skill/Strength 3-3-3-3-3 3 Hang Power Cleans immediately into 3 Front Squats with the same weight, without dropping the bar in between. Start at a weight that you KNOW you can do and go up in weight each time if you think you can. WOD 10..1 Deadlift DB Snatches (each arm) x3 AbMat Situps