Workout Highlights Oct 27 – Nov 3

Workout Highlights
Oct 27 – Nov 3


If you can only make five classes in the next eight days, these are the classes to attend. Tomorrow’s 8AM OnRamp workout features the popular requested Heavy Day & Metcon combo. This week we are offering a free Challenger Class (Wed).  Everyone is invited to join Coach Laura for the Capital Run which meets at 7AM next Sunday.

Sun: Oct 27: Heavy Day + Metcon 8AM

Squat Cleans & Thrusters followed by “All out Fury” – a Metcon of wall balls and double unders.

Monday: Oct 28: Heavy Grace

30 Clean and Jerks tip the scales at 155/225.

Tuesday: Oct 29: Rowing Burpee Brigade

Partner row with 10 burpees every 2 for 30 minutes. For distance.

Wednesday: Oct 30: Challenger Classic (Free*)

The return of the classic speed work combo of 800m and 400m runs. When you’re done… a bout of “Half Cindy” awaits. When you’re on the floor… join us for 3 minutes of L-Holds. Free class for all CrossFit members with at least 3 month’s experience.

Sunday: Nov 3: Run Club – Capital Run (Free*) 7AM

Join the Run Club as we take on the Nation’s Capital in our two-bridge monument run. Free for members with a CrossFit Membership.

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