For Warrior
5 rounds of Cindy
-Then-
1/2 “Murph” For Time
*Carry a Sandbag or Plate for the Run. 45/25
-Then-
5 rounds of Cindy
Make Up WOD
“Clean House”
For Time:
Scale options: 115/75, 95/65
Athletes,
CFL will be featured every week for the next 3 months (Possible including photos of you!?) in a great piece following Patch editor/photographer James through his CF transformation here with us. With interviews, photos and his detailed blog this is a pretty big deal for us all.
Be sure to check it out every Wed/Thurs at Lorton.Patch.com and share some comments of your own experience here with us. (We will also post links on the FB page…)
Coach
Give CFL 3 months and you will be a changed person. This is not your typical gym. Each and every work out will push you to your max and you begin seeing the changes almost immediately. With ever changing work out routines and an amazing support network you cannot help but to succeed. You just have to choose to walk through the door and give 100% effort... Read More »
Brad Walker
Tonight, although it was late, I decided it would wise for me to stop by Xsport Fitness (Membership there for the pool and hot tub) so I could soak my body in some heat for some recovery. As I laid there on the side of the tub, dozing off, I could see a man working out in their “CrossFit area” right outside the pool trying to do Air Squats and it got me thinking about how that move is the basis for all that we do. I lightly said to myself as I got out, “If he’s still there once I dry off I should go offer to teach him”. After all this move DOES start everything we progress through in CrossFit…I could also have just heckled him in my head and been done with it. When I … Read More
Tell us your basic Bio in a few sentences… I am a 23 year old NoVA Native (SURPRISE)! I graduated from George Mason University and like many in this region a government contractor. Never a dull moment in my life!
