1621 N. Kent Street, Ste. 100, Arlington, VA 22209 | info@crossfitrosslyn.com | (703) 465-8100

What is Crossfit

CrossFit is for everyone!

Check out October’s CrossFit Foundations schedule! Foundations classes take place every Wednesday and Friday @ 6:00 pm. These classes are a great way for both beginners to learn the basics and for the seasoned CrossFitter to help refresh and perfect their skills!

And remember: these classes come free with any CrossFit Rosslyn *month-to-month or *6-month term membership. They will not go against your class count! This makes it even easier to keep our athlete’s skills consistent and safe.

Partner WOD Saturday!

3 RFT of

  • 800 Meter Run
  • 50 Burpees
  • 30 DB Thrusters (Rx: 45#/30#, L2: 30#/20#, L3: 20#/10#)

One teammate at a time. Switch turns however you like!

WOD

20 Minute AMRAP of

  • 30 Ft. Handstand Walk
  • 20 Lunges
  • 6 Pull-ups (L2: Strict Band Pull-ups)
  • 3 Bar Muscle-ups (L2: 3 C2B + 3 Deficit Push-ups, L3: 3 Strict Band Pull-ups + 3 Push-ups)

WOD

Overhead Squat

5×3 @ 75% of 1RM

17 Minute AMRAP of

  • 10 Toes-to-Bar (L2: K2E, L3: Knee Raises)
  • 10 Burpees
  • 10 Box Jumps (Rx: 24″/20″ L2/L3: 20″/18″)

WOD

Bent Over Row

5-5-5-5-5-5

5 RFT of

  • 6 Power Cleans (Rx: 95#/65#, L2: 85#/55#, L3: 75#/45#)
  • 12 Front Rack Lunges (Rx: 95#/65#, L2: 85#/55#, L3: 75#/45#)
  • 400 Meter Run

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Today’s WOD

  • Saturday, 10/21/17

    Partner WOD Saturday! One teammate working at a time. Switch turns however you like! 18 Minute AMRAP of 4 Handstand Push-ups (L2: w/pad, L3: 4 Seated DB Presses) 6 Toes-to-Bar (L2: K2E, L3: Knee Raises) 8 Jump Squats 200 Meter Run (together)
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