WOD: 6.5.13

Everything is energy and that’s all there is to it.  Match the frequency of the reality you want and you cannot help but get that reality.  It can be no other way.  This is not philosophy.  This is physics.

~Albert Einstein




“The Incredible Hulk”

15-minute AMRAP of:
5 Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Push Press
5 Back Squats
For total rounds plus reps
Recommended Weight:
GPP (115/75-pounds)
Competitor’s (135/95-pounds)

Coaching the Front Squat with Katie Hogan

How to get rid of some of that wrist pain in a Front Squat


WOD: 6.4.13

Now you 


Why Peter Pan

Didn’t Want to 

Grow Up.


From the CrossFit Archives

Screen Shot 2013-06-01 at 4.06.18 PM

CrossFit – “Frelen” Demo


WOD: 6.3.13

“When life knocks you down, slowly get back up and say… 
You hit like a bitch.”

Watch a video for this workout“CrossFit Total”

Back Squat 1 RM
Shoulder Press 1 RM
Deadlift 1 RM
For total weight
Download the free PDF from the CrossFit Journal for details on how to perform the CrossFit Total.
The CrossFit Total reflects an athlete’s functional strength capacity more accurately than any other test, writes Mark Rippetoe. The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift. There is no time limit for each lift or for the length of the session in which they are all performed, but they must all be performed during one session—
The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts.

CrossFit Total Standards

 WOD Demo with Zack Height


WOD: 6.2.13

Don’t try to  win over the Haters

You are not the Jerk Whisperer


“5K Run ”

Run 5K
For time


“5K Row”

Row 5K
For time

WOD Demo with Potomac CrossFit


WOD: 6.1.13

Can a man still be brave if he is afraid?

That is the only time a man can be brave.



1000m Row

50 Push-ups

40 V-Ups

30 Shoulder-to-Overhead

50m Walking Lunge


Competitor’s: CrossFit Games 2013 Regional Event 6 

100 Double-Unders

50 Handstand Push-ups

40 Toes to Bar

30 Shoulder to Overhead (160/100-pounds)

90 Foot Walking Lunge with Bar in Front Rack (160/100)


WOD: 5.31.13

“I saw that life was a vast glowing empty page and I could do anything I wanted.”

~Jack Kerouac




25 Burpees
Run 400 meters with a (20/14-pound medicine ball)
25 Weighted Pull-ups with a (20/12-pound kettlebell)
Run 400 meters with a (20/14-pound medicine ball)
25 Handstand Push-ups
Run 400 meters with a (20/14-pound medicine ball)
25 Chest-to-Bar Pull-ups
Run 400 meters with a (20/14-pound medicine ball)
25 Burpees
For time
U.S. Army First Lieutenant Dimitri Del Castillo, 24, of Tampa, FL, assigned to the 2nd Battalion, 35th Infantry Regiment, 3rd Brigade Combat Team, 25th Infantry Division, based in Schofield Barracks, HI, died on June 25, 2011, in Kunar province, Afghanistan, from wounds suffered when enemy forces attacked his unit with small arms fire.

He is survived by his wife Katie, his parents Mr. and Mrs. Carlos E. Del Castillo, his brother Carlos Andres and sister Anna.



In 18 Minutes:
Run 200 meters
9 Deadlift, (275/185 pound)
6 Burpee Bar Muscle-ups
U.S. Army Staff Sergeant Ricardo Barraza, 24, of Shafter, CA, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, WA, died on March 18, 2006, in Ar Ramadi Iraq, when he came under small arms fire by enemy forces during combat operations.

He is survived by his parents Francisco and Nina, his siblings Amanda, Rachel, Jamie, and Frankie, and his fiancee Maghan K. Harrington and her daughter Kayla

WOD: 5.30.13

You know, sometimes all you need is twenty seconds of insane courage.

Just literally twenty seconds of just embarrassing bravery.

And I promise you, something great will come of it.


“Gymkata Tabata”

Gymkata Intervals 7x(20:40)
Handstand Push-ups
Score is the total reps from all four stations (28 intervals).

Pistol Progression

Details at GymnasticsWOD

Butterfly Pull Up Progression


WOD: 5.29.13

You’re only given a little spark of madness.

You mustn’t lose it.

~Robin Williams


Watch a video for this workout“Fight Gone Bad (3 rounds)”

Wall Ball (20/14 pound ball), for reps
Sumo Deadlift High-pull (75/55 pounds), for reps
Box Jump (20″), for reps
Push Press (75/55 pounds), for reps
Row, for calories
For total points (count reps + calories) in 3 rounds
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Fight Gone Bad Explained


WOD: 5.28.13

Chaos isn’t a pit – Chaos is a ladder.
Many who try to climb it, fail.
And they never get to try again.
The fall, it breaks them.
Some, when given the chance to climb, 
they cling to it.
They cling to The Realm,
or to The Gods,
or to Love,
but only the Ladder, is real
The Climb, is all there is.
~Game of Thrones

“Six Minute Abs”

Perform each exercise for one minute:
1. V-Ups
2. Tuck-ups
3. Reverse Crunches
4. Leg Raises
5. In and Outs
6. Crunches

For total reps

Watch a video for this workout“Back Squat 5-5-5-5-5”

5 Rounds.
Score 5-rep max.
No time component.
For max weight
Always Do Full Squats. Partial Squats are never good. They Neglect the hips and hamstrings. When an athlete stops above parallel his knee joints are forced to halt the downward momentum. But once the athlete goes below parallel that stress is transferred to the more powerful groups in the hips, hamstrings, and adductors. Full squats keep all these muscle groups proportionately strong.
~Bill Starr, Strength Coach, John Hopkins University

WOD: 5.27.13

Holiday Hours: 7AM, 9AM, 11AM

Please Be Sure to Register for Class


“It is foolish and wrong to mourn the men who died.

Rather we should thank God that such men lived.”

~George S. Patton



1 mile run
100 Pull-ups
200 Push-ups
300 Squats
1 mile run
For time
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you have a twenty pound vest or body armor, wear it.

Scaling Options:
“Murph Light”: 800m Run, 50 Pull-ups, 100 Push-ups, 150 Air Squats, 800m Run
“Smurph”: 400m Run, 25 Pull-ups, 50 Push-ups, 100 Air Squats, 400m 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.

Lt. Michael P. Murphy Tribute: True American Hero


Hello Everyone,

We hope that this update is finding you getting ready to enjoy a well deserved holiday weekend.  We just wanted to remind everyone that the Holiday Weekend Hours will be as follows:
Sunday- Classes at 8AM and 11AM only
Monday- Classes at 7AM, 9AM and 11AM only
We would also like to thank all of the members who have been registering for their classes online.  This helps ensure proper staffing and also helps us to provide you with the first class service that you deserve.  For those of you who have not being doing this please understand that if a class size reaches its limit and you did not register for it you will unfortunately not be able to participate during that time.
Due to the holiday weekend we are still able to submit orders for apparel up until tomorrow night.
Please view the products being offered below or on our website and let us know if you are interested in anything no later than Monday evening by emailing us at CFInvasion@aol.com .
Ladies v-neck Gray
Runs Small
Ladies v-neck Black
Runs Small
Ladies Crew Black
Runs Small
Ladies Crew Grey
Runs Small
Ladies Crew Blue
Runs Small
Ladies Tank Black
Runs Small
Ladies Tank Gray
Runs Small
Ladies Hoodie Gray
Runs Small
Mens Crew Blue
Runs True
Mens Crew Black
Runs True
Mens Crew Gray
Runs True
Mens Hoodie Gray
Runs Small
We currently have 9 members joining us for the Spartan Race on June 8th  there is still time to sign up if you are interested.  It will be a lot of fun!!!!!!!
With regards to the CF Kids program we wanted to update you that we currently have 12/15 spots filled for the 11:00 class and 4/15 spots filled for the 2:00 class both being held on Monday, Wednesday and Friday.  If you are thinking about signing up your child please do so before the spots fill-up.
Any questions please do not hesitate to let us know!!!!
Keep up the hard work,
Mike, Adam and Sean

WOD: 5.26.13

Let me tell you why you’re here.  You’re here because you know something. What you know you can’t explain, but you feel it. You’ve felt it your entire life, that there’s something wrong with the world. You don’t know what it is, but it’s there, like a splinter in your mind, driving you mad. It is this feeling that has brought you to me. Do you know what I’m talking about?




Watch a video for this workout“GI Jane”

100 Burpee Pull-ups
For time

“The Burpee Pull-up” with Greg Amundson