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Repost from @cmjones85. “Suns out athletes and Jeeps out!! @outlawcrossfit #murph #noweightvestneeded”
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Outlaws, do not forget there is no longer an 11 am class for Saturdays. Also, Power Supply meals will be with us tomorrow after the 10 am class to hand out free samples of their meals, so be sure to stay a few minutes afterwards and pick some up!
Outlaws! Power Supply will be coming to our gym THIS SATURDAY after the 10 am class to provide us with some free meal samples! They will have Buffalo Chicken and Steak skewers for us to try. If you like what you see, you can order their meals online and have them delivered right to Outlaw for pick-up.
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|Address||727 N Henry St|
Alexandria, VA 22314
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HUGE ANNOUNCEMENT! We've partnered with Former NFL PRO, Tim Lester, to bring the BEST (in reputation and results) in Speed, Agility and Quickness training to Forsyth County. All on our 2,500+ square foot indoor turf. Enrollment is now open. Classes are limited, so call ASAP to guarantee a spot. 8-18 yrs Sundays 3-5PM Tuesdays and Thursdays 5:30-7:30PM
Such a great couple of humans right here. Check out the latest featured athletes! http://crossfit30004.com/featured-athletes-barney-and-margie/
Don't forget to sign up for the annual AMRAP 4 Autism event!: http://crossfits3.com/2016/07/weekly-update-july-25th-july-31st/
Monday, 07/25/2016 Part I: 12 minute alt. EMOM- -ODDS: 30 ft. handstand walk or 30 sec. static hold against the wall -EVENS: 20 seconds cumulative L-hold from a pull up bar Part II: -5 Ground-to-Overhead (135/95) -7 lateral burpees -9 wall ball shots (20/14)
Has your conditioning fizzled in the heat of summer? There's no better way to get back into a workout regimen than by joining our 5:30 am Intense Boot Camp every Monday, Wednesday and Thursday. This is a great class for beginners and experienced people alike. See you tomorrow morning at 5:30!!!
Monday Strict Press 5 x 75% + 5 lbs 3 x 85% + 5 lbs 1 x 95% + 5 lbs 21-15-9 Reps for Time: Push Press 135/85# Russian KBs 70/53# *minus 1 for every 10# reduced on PP and for each KB down. Example: Male doing a 115# PP and 53# KBs is a minus 3.
Thanks again to @metabolicnutrition for supporting the 2nd Annual FitKid Classic!! Each athlete will receive a stress Metabolic Man or a Muscle Arm in their athlete bag! Be sure to register your younger athlete today... simply go to www.crossfitchesapeake.com under Announcements. #unleashyoursuperhero #metabolicman #metabolicnutrition #fitkidclassic #cfc #crossfitchesapeake #crossfitchesapeakebuildschampions #crossfitchesapeakekids #cfckids #crossfitkids #crossfit #beastintraining #likeagirl #startemyoung #fitkids #fitfriends #fitfamily #fitness #beawesome