The CrossFit Open starts this week! Have you registered? More details in the “News” section of the website…
Bench Press (6 sets, performing one set every 2 minutes)
Set 1: 8 reps (start around 70-75% of your 1RM)
Set 2: 6 reps (add weight)
Set 3: 4 reps (add weight)
Set 4: 8 reps (at Set 2 weight)
Set 5: 6 reps (at Set 3 weight)
Set 6: 4 reps (at today’s heaviest 4 rep max [approximately 85-90% of your 1RM])
4 Rounds of:
10 DB Push Press (35/25)
20 DB Reverse Lunges (35/25, in place)
We’re cleaning up our blog posts!
In an effort to make things a little easier with respect to announcements, we’re actually going to start using our “News” section of the website, which is on the far right side of CFFC’s main page (or, for those of you on the mobile site, choose “News” from the drop down menu).
We’ll be moving all these daily new updates and announcements there, so be sure to check it often for any news or announcements.
In the event that we’ve got something really REALLY exciting or important to announce, we’ll post it at the bottom of the daily blog post…like the announcement below. Enjoy!
CFFC T-Shirt Design Contest
CFFC is in need of some new t-shirts and we’re looking for YOU to help us design one. What’s in it for you? Winner gets a free shirt…and bragging rights, of course! Details below…
Submit: Submit your design to Linsey (firstname.lastname@example.org) between now and March 14th.
Vote: Vote online between March 16th and March 21st.
Announcement: The winning design will be announced the week of March 23rd.
Babysitter Available for CFFC Open Workouts!
CrossFit Falls Church will have a babysitter for the Open workouts on Saturdays. Babysitter will be available from 1:30-3:00 PM. Price is $10 for the first child and $5 for each additional child.