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Workouts

Saturday 2015.08.29

Workout of the Day

Level 1
Skill
Row
Goblet Squats

Metcon
4 rounds for time:
500m row
15 goblet squats

Level 2
Strength
Back Squat (5-5-3-3-1-1)

Heroes & Sheroes
Three-fifths "Zembiec"
3 Rounds for time of:
11 Back Squats, 185#
7 Strict Burpee Pull-ups
400m Run

U.S. Marine Corps Major Douglas A. Zembiec, 34, of Albuquerque, New Mexico, assigned to Headquarters Battalion, Marine Corps National Capital Region, Henderson Hall, based in Arlington, Virginia, was killed during a firefight on May 11, 2007 in Baghdad, Iraq. Learn more about Zembiec >

Today's Other Workouts >

News & Events

Sundays in August: Schedule Changes

Sunday 1pm classes will be cancelled for all Sundays in August. All other classes will remain unchanged. We apologize for any inconvenience this may cause!

September & October: Join The CrossFit Team Series!

Exciting news: the weeks of September 7th and October 5th will be team workout extravaganzas! We'll be running the CrossFit Team Series -- gather your three strongest friends and register today!

September 4th-7th: Labor Day Weekend Schedule Changes

We will be making the following changes to our usual class schedule over Labor Day Weekend.

Monday September 7th: Labor Day Fight Gone Bad!

We'll be running Fight Gone Bad for Labor Day! This workout is a CrossFit classic -- if you've tried it before you know how special it is; if you haven't, don't miss your chance!

Monday September 14th: 2015 Back To School Paleo Challenge

It's the end of summer drinking season: time to get back in the paleo swing of things with our Back To School Whole30 Paleo Challenge!  We're tossing the sugar, grains, and alcohol for 30 days of clean livin' during the month of September -- join us!

Friday, September 11th: Back To School Mobilize & Socialize!

It’s more fun to mobilize while you socialize: join us for 90 minutes of good, clean mobility and plenty of time to socialize and loosen up before your night out!

Articles

Athlete Profile: Eleni Greenblatt

Name: Eleni S. Greenblatt
Hometown: Deer Park, Long Island
Age: 38
Occupation: Half mom, half real estate broker
CrossFitting Since: January 2013

How have you changed since starting CrossFit?
For the very first time in my life I am comfortable in my own skin. I have always been the type to hide in clothes and now I am so healthy and relaxed which carries over in my family and work. I hope to be a great role model to my daughters and show them with very, very, very hard work you can accomplish anything.

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