Workout of the Day

Thursday, February 22, 2018

CrossFit Sterling VA

Warm-up
3 rounds
Rack + suitcase x 1 lap R+L
10m gecko

Conditioning
For Time:
30 T2B
25 Box jumps, 24/20″
then:
3 rounds
12 alt. DB snatches, 50/25#
10m SA OH walking lunge, 50/35#
*18 min. cap

Wrap-up
Stretch Progression

Announcements
The first Open workout will be released tonight! Visit games.crossfit.com to find out what it is!

Wednesday, February 21, 2018

Gold medals aren’t really made of gold. They are made of sweat, determination, and a hard-to-find alloy called guts.” ~Dan Gable

CrossFit Sterling Dulles VA

Warm-up
Foam roll quads & glutes
Samson stretch
Banded hip drill

Strength
5 rounds
Weighted RFESS x 5, R+L
5 KB swings, 32kg/24kg
-rest
*20 min.

Conditioning
3 rounds
21 KB swings, 24kg/16kg
15 pull-ups/ring rows
9 HSPU/pike push-ups
*12 min. cap

Wrap-up
Mid-line Stability
weighted planks, 3 sets

Stretch/Mobilize
Stretch Progression

Announcements
The 2nd annual CrossFit For A Cure will be Sat, May 19, right here at CrossFit Sterling!  Check out the Facebook Event page here  for more information and to register!

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Tuesday, February 20, 2018

Deadlift CrossFit Sterling

Warm-up
5 min. EMOM
10 KB swings

5 McGill curl-ups, 10 sec. hold
2 bird dogs, R+L, 15 sec. hold
2 side planks, R+L, 20 sec. hold

Strength
Deadlifts
10 min. EMOM – 1 DL
*3RM
*partners

Conditioning
For Time:
Row 1000m
Run 800m
100 DU/200 singles
*15 min. cap

Wrap-up
Mid-line Stability
50 hollow rocks

Stretch/Mobilize
Stretch Progression

Monday, February 19, 2018

*Normal Class Schedule Today!  5:30AM, 5:30PM and 6:30PM. Sign up here… 

“Each morning we are born again. What we do today is what matters most.” ~Jack Kornfield

Crossfit sterling fitness program

Warm-up
2 rounds
2 KB overhead carry x 1 lap, immediately followed by 2KB rack carry x 1 lap
10m bear crawl

Strength
5 rounds
Seated DB/KB press x 5
Tempo pull-ups or ring rows x 3-5 (1 sec. up; 2 sec. hold; 3 sec. negative)
-rest
*20 min

Conditioning
15-12-9-6
Heavy wall balls, 25/20#
Burpees
T2B
*15 min. cap

Wrap-up
Stretch Progression

Announcements
The CrossFit Open is almost here!  Open Workout 18.1 is this Sat, Feb 24 at 9:00AM!. Learn more and register here!

Saturday, February 17, 2017

crossfit sterling free saturday workout

Warm-up
2 rounds
Goblet carry x 3 laps
7 lateral med ball throws, R+L

Conditioning
10…9…8 –> 1
Goblet squats, 32kg/24kg
Pull-ups/ring rows
HR push ups
Ab-mat sit ups
*20 min. cap

Wrap-up
Stretch Progression

Announcements
The CrossFit Open is almost here! We will host Workout 1 next Sat, Feb 24 at 9:00am. Learn more and register here!

Friday, February 16, 2018

crossfit sterling slam ball

Warm-up
7 min EMOM
5 ball slams

5 McGill curl-ups, 10 sec. hold
2 bird dogs, R+L, 15 sec. hold
2 side planks, R+L, 20 sec. hold

Strength
Deadlift
10 min. EMOM – 2 DL
*95% 3RM

Conditioning
5 rounds
30 sec. box jumps, 24/20″
30 sec. ball slams
30 sec. burpees
30 sec. rest
*no transition time between stations

Wrap-up
Stretch Progression

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Hint: You are here because you are ready to make a change.

Address:

45945 Center Oak Plaza
Suite 175
Sterling, VA 20166

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