Interested in CrossFit? Send us an email and we'll help you get started.

New Athlete Ramp-Up Program

The Ramp-Up is a requirement for new athletes looking to join CrossFit Stafford. The Group Ramp-Up runs once monthly and involves intensive instruction on foundational movements and principals integral to CrossFit. The primary objective is to impart an understanding of training concepts as well as a proficiency of movements in order to give each athlete new to CrossFit a solid foundation prior to joining a WOD. Please email us for registration information.

Next Ramp-Up

*23 May 11-3PM

Testimonials

Times

WOD Times

5:00 AM WOD
5:30 AM WOD
6:00 AM WOD
9:00 AM WOD
9:45 AM WOD
12:15 PM WOD (NEW TIME)
5:30 PM WOD (FULL)
6:00 PM WOD (FULL)
6:30 PM WOD

YOGA Times

7:00-8:00 PM Mon
7:00-8:00 PM Wed
7:30-8:30 AM Sat


(As of 05/22/13)

___________________

Insanity

"Doing the same thing over and over again and expecting different results.” Albert Einstein

Why continue to spend your money at the big box gyms when you haven’t made any gains in years? Why continue to look in the mirror day after day only to be disappointed. Join us and see if CrossFit Stafford isn’t exactly what you have been looking for!

CrossFit Stafford

Virginia Crossfit at its best. Forging Elite Fitness through CrossFit for everyday people of all ages in Stafford Va.

Sponsors

Military Uniform Exchange

___________________

Subscribe


_______________

________________

_______________

CrossFit Stafford VA

5-27-2013 WOD: Memorial Day Murph (Holiday Hours)

Box open from 0900-1100 only

WODs start at 0900 & 1000

Memorial Day Murph

For time: 
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

5-24-2013 WOD:

Time Trial

9 Min Rowing Time Trail

Work on Rope Climbs 10 min.

**CrossFit Stafford Nutrition Challenge Participants repeat performance WOD before time trial – Big Dripper


The Big Dripper

20 min AMRAP (use the same weights/scales as your initial submitted WOD)

  • Row 250
  • 5 Thrusters
  • 10 Burpee Pullups
  • 15 Snatches  
  • 20 Air Squats
  • 25 Push Press
  • 75 DUs

5-23-2013 WOD: Down the Ladder/Up the Ladder

For Time:

10-9-8-7-6-5-4-3-2-1  Back Squat (175/115) (from rack)

1-2-3-4-5-6-7-8-9-10  Knees to Elbows

Complete 10 back squats then 1 K2E, 9 Back Squats, 2 K2E etc. to complete the ladder for time

5-22-2013 WOD: "Three Squared" Team WOD

In Teams of 3:

Part 1:

  • Row 2K
  • Run 400M
  • Burpees
  • Partner A starts Rowing while Partner B runs 400M and Partner C does Burpees- Partner rotate when runner returns.
  • Move on to Part 2 once the 2K row is complete
  • Record total Burpees

Part 2:

  • 99 Deadlifts (145/95)
  • 99 Push-Ups
  • Double Unders
  • Partners split reps.  Team decides when to rotate. 
  • Cannot move to Part 3 until all DL and Push-ups are complete.
  • Record total DU.

Part 3:

  • 300 AbMat Sit-ups
  • 2 Count Flutterkicks
  • Plank Hold (Partners divide Sit-up Reps and decide when to rotate.)
  • Record total Flutterkicks

May 23rd, 2013 Group Ramp Up (week day time)

This CrossFit Stafford Group Ramp Up is for the available WOD times:

0500, 0530, 0600, 0900, 0945 
1215PM and 1830PM only.



Missed the last ramp up and looking to attend a mid morning class? We have opened up a ramp up time this Thurs. May 23, 2013, 11am - 3pm.

This ramp up is opened to everyone and specifically can accommodate students looking to take advantage of  the Student Summer Special AND parents who are interesting in trying CrossFit
this summer while your kids participate in the CrossFit Kids summer sessions.

All other WOD times are currently full. We anticipate opening some WOD times this summer with the military PCS cycle and will afford athletes the opportunity to move WOD times when spots in other WOD times open.

Email Coach Holly at CrossFitStafford@gmail.com with any questions.

Register online at May 23rd, 2013 Group RAMP UP Registration.



5-21-2013 WOD:

Drill Clean and Jerks for 10 min

then

15 Min AMRAP

  • 5 Push Jerks (135/105)
  • 7 Power Cleans
  • 9 Front Squats
  • 200M Run

Olympic Lifting (Snatch Mechanics) Clinic - 15 June


Who:
   CrossFit Stafford Athletes Only (Class Size = 15 - 1st Come, 1st Serve).  

What:  Snatch Mechanics Clinic with Coach Sean

When:  Sat 15 June 11AM-1:30PM (2 1/2hrs)

Where:  CrossFit Stafford

Why: To improve and ensure proper mechanics of the movement and correct plane of action.

How: Practice Application, Review and Assessment. (Proper grip, stance, position, and how to recognize faults in each)

*Athletes can sign up and reserve a spot online through their ZenPlanner account or send us an email*



5-20-2013 WOD: Tabata Something Else

8 rounds each exercise                      

  • Pull-ups/Ring Rows;                                 
  • Abmat Sit-ups;                     
  • Pullups;                               
  • Push-ups

5-31-2013 WOD:

TABATA - 2 sets

• 1st set alternatate Hand Stand Holds and

L-sits every 20 seconds for 4 minutes total

• 2nd set alternate Ring Holds and

Ring Rows every 20 seconds for 4 minutes

Obstacle course – coaches choice

5-17-2013 WOD:

- 3 RFT

  • 15 Front Squats (135lb/95lb)
  • 9 Medball Cleans
  • 6 Atlas Stone lifts

5-16-2013 WOD:

20 min AMRAP

  • 10 V-Ups
  • 200m Run
  • 10 Pull Ups
  • 200m Run
  • 10 Ab Mat Sit Ups
  • 200m Run
  • 10 Second Handstand Hold

Up Coming Events

* May 3rd - 23rd, Beach Body 2.0 Team Challenge

* May 6th YOGA Classes begin

* May 23 Group Ramp Up

* June 15th, Olympic Lifting Clinic

_______________

_______________

CrossFit at 65

Calendar

May 2013
SuMoTuWeThFrSa
1234
567891011
12131415161718
19202122232425
262728293031

Recent Posts

  1. 5-27-2013 WOD: Memorial Day Murph (Holiday Hours)
    Thursday, May 23, 2013
  2. 5-24-2013 WOD:
    Thursday, May 23, 2013
  3. 5-23-2013 WOD: Down the Ladder/Up the Ladder
    Wednesday, May 22, 2013
  4. 5-22-2013 WOD: "Three Squared" Team WOD
    Tuesday, May 21, 2013
  5. May 23rd, 2013 Group Ramp Up (week day time)
    Monday, May 20, 2013
  6. 5-21-2013 WOD:
    Monday, May 20, 2013
  7. Olympic Lifting (Snatch Mechanics) Clinic - 15 June
    Saturday, May 18, 2013
  8. 5-20-2013 WOD: Tabata Something Else
    Saturday, May 18, 2013
  9. 5-31-2013 WOD:
    Friday, May 17, 2013
  10. 5-17-2013 WOD:
    Thursday, May 16, 2013

_______________

_______________

_______________

_______________

Tag Cloud