|Name||CrossFit Silver Spring|
|Address||2700 Garfield Ave|
Silver Spring, MD 20910
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Don't miss out on the great opportunity to learn from the best on May 4, 2015 when Dr. Bill Kempe comes to BCF for a Hip Mobility Clinic! Make sure you use the link below to sign-up, as spots are limited! https://go.airrosti.com/scheduler/event/KD1BMQ2KO7N
CrossFit Prime - CrossFit EMOM 10 minutes Front Squat (EMOM 10x2) Metcon - Partner Tinder Tuesday Metcon (AMRAP - Rounds and Reps) 9 minute AMRAP 1 wall ball (20/15@10), 1 burpee 2 wall ball (20/15@10), 2 burpees 3 wall ball (20/15@10), 3 burpees 4 wall ball (20/15@10), 4 burpees etc Divide as wanted
4/21/2015 WOD: Power Clean : 1 Rep Max Then: 7 minute AMRAP ladder of: 3 Power Clean (145/100) 3 Double Under 6 Power Clean 6 Double Unders 9 Power Clean 9 Double Unders and so on by 3's... Post total repetitions for each exercise.
Good afternoon Strong people! In an amusing turn of events, CFCC and all of our side of Chestnut St. is currently without power. Here's what we're saying for now... -All CrossFit classes will happen as scheduled - **Be prepared to train outside** -All Oly classes are currently ON - We will be making a final call on that at 3:30. Also maybe be prepared to train outside?! ADVENTURES!
Tuesday 4.21.15 Warm up/mobility 20-25 min Clean and Jerk Hang Clean 5x3 *hit a max of three reps, start counting when it gets heavy, 2-3 warm up sets before start counting 5x3 Split Jerk super set ea round with ME dips, work up in weight WoD 3 min ME Row 3 min ME Burpee Box jumps 2 min ME Row 2 min ME BBJ 1 min ME Row 1 min ME BBJ
Results. It's what you look to us to provide and we take great pride in helping you get them! Here is Gretchen Ingwersen hitting a 265lbs Deadlift after only 4 months of strength training / joining CFW in January. She added over 100lbs to her deadlift in only four months, but also dropped 12 lbs of body fat in the Body Comp Challenge! Congrats, congrats, congrats! We hope you all are still riding the PR wave from last week as much as the CFW staff is! Test week really gets us hyped up. There's nothing better than witnessing the culmination of weeks of hard work! #CFWStrong #CFWLadiesStrong
MEMORIAL DAY IS COMING SOON! So let's come together Raleigh CrossFit to honor our military. The shirt you earn from donating will help to raise awareness and funds for the Special Operations Warrior Foundation. Please register to participate.