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

Read More

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

Read More

02.19.19 – Team Tuesday

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: Hamstrings (Foam roller), Lats, Calfs, Quads Activation: 1x10 (each side) SupermanGameMedicine Ball Tic-Tac-Toe 2x Crab walk with ball Bear Crawl with Ball Air Squats with ball Inch Worm with BallMetcon (Time)20 minute AMRAP Teams of 2 Switch every 2 minutes get as far as possible then partner picks up where you left off3,000m Row 200 DU (600 singles) 2,000m Row 100 Burpees 1,000m Row 50 Pull ups

Read More

02.15.19

CrossFit Georgetown - CrossFitCROSSFIT OPEN STARTS FEBRUARY 21ST. SIGN UP BEFORE THEN BY FOLLOWING THIS LINK https://games.crossfit.com/View Public WhiteboardActivationFoam Roll: Couch Stretch (back wall), Banded Hip flexor + Hamstring stretch, Psoas (lacrosse ball) Activation: 1x20 (each side) Wall Dead bugWarm-up3x 10 Banded Walks Forward & Back 10 Banded Squats 10 Banded Good morningsBack Squat3x3 80% 1RM Warm up to it by doing 3x3 increasing weight each roundCrossFit Games Open 15.5 (Time)For Time: 27 Calorie Row 27 Thrusters, 95# / 65# 21 Calorie Row 21 Thrusters, 95# / 65# 15 Calorie Row 15 Thrusters, 95# / 65# 9 Calorie Row 9

Read More