02.28.19

CrossFit Georgetown - CrossFit3.3.19 - 12-5PM Chase the Chief Event 3.9.19 - 8AM Airrosti Lacrosse Ball Event 3.23.19 - Family Bowling Night + Post Open CelebrationView Public WhiteboardActivationFoam Roll: Shoulders, Lats, Traps, Scaps, Thoracic Spine, Quads Activation: 2x10 (red band) Banded lat pull downs Banded OH pullsWarm-up3x 200m row 10 Wt. Arm circles (front or back) 10 Air squatsTurkish Get Up3x6 (each arm) find a steady weight one that isn't easy but not too heavy where you loose form. Slow and steady here. Use a KB or DB whichever you feel most stable withMetcon (5 Rounds for reps):30sec on :30off

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02.27.19

CrossFit Georgetown - CrossFit3.3.19 - 12-5PM Chase the Chief Event 3.9.19 - 8AM Airrosti Lacrosse Ball Event 3.23.19 - Family Bowling Night + Post Open CelebrationView Public WhiteboardActivationFoam Roll: Quads, IT Band, Psoas, Butt, Lower Back Activation: 1x20 (10 each side) DB Dead BugWarm-up2x 10 Banded Walks side to side 10 Banded Squats 10 Banded Good morningsBack Squat3x8 @ 55% of your 1RM Warm up to it by doing 2x5 increasing weight each roundMetcon (Weight)15min EMOMMin 1: 6 DB FR Step ups (50/35) Min 2: 8 DB Front Squat Min 3: 7 DB Clean

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02.26.19 – Team Tuesday

CrossFit Georgetown - CrossFit3.3.19 - 12-5PM Chase the Chief Event 3.9.19 - 8AM Airrosti Lacrosse Ball Event 3.23.19 - Family Bowling Night + Post Open CelebrationView Public WhiteboardActivationFoam Roll: Quads, Lats, Butt, Back, Shoulders Activation: 2x 10 M,Y,T's (orange band)Warm-up3min AB/RowerGameHot Lava: Split gym in 2 teams. Have 1 more 10# plate as there is a person for each team 5 people = 6 plates. First person grabs plate and steps on it, second person grabs plate hands it to the first person they move forward second person steps on first persons plate; third person hand p2 plate 3 and

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02.21.19

CrossFit Georgetown - CrossFitCROSSFIT OPEN STARTS FEBRUARY 21ST. SIGN UP BEFORE THEN BY FOLLOWING THIS LINK https://games.crossfit.com/ GIRLS NIGHT OUT THIS SATURDAY 3:00PM - 6:00PM BUY TOUR TICKETS HERE https://store.thevineyardatflorence.com/collections/events/products/winery-tour-with-chad-alexander?fbclid=IwAR2puiH9qVPEfkka8nbO0BREBsQx6E9eKvVtYDlXPotvwlCrIXTZO8RXQtQView Public WhiteboardActivationFoam Roll: Quads, IT Band, Psoas, Hamstrings (box + ball) Activation: 2x10 Banded Walks front to back Banded Walks side to sideWarm-up300M Row ---THEN--- 2x 10 Barbell Good mornings (behind the neck) 10 Barbell Strict Press 10 Barbell Back RowDeadlift4x3 @75% 1RM Warm up to it doing 3x3 increasing weight each roundMetcon (Weight)Just move type of day; because we don't know what the Open might bring...1 min at each

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02.20.19

CrossFit Georgetown - CrossFitCROSSFIT OPEN STARTS FEBRUARY 21ST. SIGN UP BEFORE THEN BY FOLLOWING THIS LINK https://games.crossfit.com/ GIRLS NIGHT OUT THIS SATURDAY 3:00PM - 6:00PM BUY TOUR TICKETS HERE https://store.thevineyardatflorence.com/collections/events/products/winery-tour-with-chad-alexander?fbclid=IwAR2puiH9qVPEfkka8nbO0BREBsQx6E9eKvVtYDlXPotvwlCrIXTZO8RXQtQView Public WhiteboardActivationFoam Roll: Lats, Scaps, Thoracic Spine (foam roller on wall), Foam roller on ground Activation: 2x10 Banded OH Squats (Orange band at shoulder height)Movement Break DownOHS Break down: Grip Hands Elbows Arm Pits Eyes Chest Core Stance Snatch Break Down: Start position 3 pulls Grip Hands Elbows Arm Pits Eyes Chest Core Stance Receiving positionWarm-upWith Empty Barbell 3x 10 Behind the neck press (snatch grip) 10 OH SquatsOverhead Squat3x3

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