Schedule Update: No CFWR WOD on 10/25

Posted in WOD on October 23, 2014 by Alison McConnell

Hey gang!  Our apologies for the inconvenience, but there won’t be a WOD at CFWR this Saturday, 10/25.

Head over to either of these local CrossFit boxes on Saturday for a [totally free] drop-in workout

Coach Rachel will be running the 0930 WOD at:

CrossFit Inner Loop
8800 Monard Dr.
Silver Spring, MD

Coach Alison will be at:

Patriot CrossFit
2130 N. Glebe Rd.
Arlington, VA

WODs at 0800, 0900, 1000 and 1100


We’d love to see you! Have a great weekend.

No Saturday WOD This Week

Posted in WOD on October 17, 2014 by Alison McConnell

Hi warriors, no class tomorrow – 10/1. On behalf of the crew, I’d like to wish Dillon a very happy wedding day!

We’ll have a regular schedule next week:

Monday 10/20 @ 1300

Thursday 10/23 @ 1300

Saturday 10/25 @ 1100



Coach Alison


Thursday 100914

Posted in WOD on October 9, 2014 by Alison McConnell

Press 3×5

Jerk 3×3


  • 10 DB pushup-rows
  • 15 DB thrusters
  • 20 goblet squats
  • 200m run
  • 20 goblet squats
  • 15 DB thrusters
  • 10 DB pushup-rows

Great crew today of Mike, Megan, Xavier and Alan, who pressed their shoulders off and looked strong on the jerks. We’ll see you guys Saturday at 1100 for the weekend sweat session.

Sending a big and very fond farewell to Ande, who headed west to Dallas this week. I can’t tell you how much we will miss her, but I’ll look forward to making her do extra burpees each time she visits us back here.

Enjoy the weekend.

–Coach Alison