Get Movin’!! Tuesday, March 23d

Calling all Athletes!!!  Saturday April 3d, we’ll be moving the majority of our equipment and flooring to our new location.  The morning WOD will be:  move 6+ tons of equipment for time.  If you’ve got a truck, tools, etc, we’d appreciate the extra help.  Our goal is one trip!
WOD start time is 9am.
FTBB Women’s 2nd place: Jen
 Click image to enlarge. 
Eat Paleo, Sleep well and do CrossFit to shrink!

CrossFit WOD:

Back Squat 1 RM day!
Warmup at lighter weights prior to starting the following working sets:
1 @ 70%
1 @ 80%
1 @ 90%
1 @ 95%
1 @ 101+%

Rest, then:
From Coach Rut

4 Rounds for time:
   5 Dumbbell Clean Box Jumps
   10 KTE
   15 burpees

GO LIGHT ON THE CLEAN BOX JUMPS.  This is a new skill for most.  I’m not prescribing a weight.  Just go light.

TOMORROW IS HELEN…It will be our last named WOD in this box!   
The official push for donations for the 24 hours, 2 Million Pounds Fundraiser for the Hampton Fire Dept has begun.  Please visit and forward the fundraiser website ( to friends and family.
On the “Resources” page of the website, you can download a donation form to start collecting donations for “Pounds.”
We have 100 flyers in the box.  We’d appreciate you taking a few and putting them up.
WV, VA and DC Sectionals are this coming weekend up in DC.  Click here for more info and to register as a spectator. Alan L. ( is organizing a group trip up there.  Contact him for info.
Come watch Brent, Rob and Nicole compete.

Here’s a sample of some more functional workout ideas you’ll be seeing soon.


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