CrossFit Old Town Birthday; Elizabeth

First off, a huge congrat's to Leslie (half Ironman) and Jack (Sprint triathlon) who competed last weekend by run, by bike, and by sea!

Jack has another sprint in late May
Leslie has a full Ironman in November

Secondly, Happy Birthday Elizabeth!

What an effort by our CFOT Team...

Tabata Fight Gone Bad and one to grow on...

Flickr Pictures

CrossFit Old Town Visits CrossFit 606 for FGB

Flickr Photo Action

CrossFit Old Town represented with a Killer Effort during CrossFit Dulles 606 Open House...

Fight Gone Bad was the Workout of the Day...

...and we had plenty of FIGHT in us!

Awesome effort!

There were a few first timers to this workout; Andrea T, Kara, Chris, Marla...way to bring it!

Some FGB Vets put in record performances; Joel, Chriss, Stacey, Cara, Keturah, Adrienne, Andrea...Solid!

Jacob and the entire 606 team ran an energy filled workout and put out a very welcoming vibe; thanks for the hospitality and opportunity to train!

They held several FGB workouts throughout the weekend and it looks like Chriss at 323 and Stacey at 392 earned top honors!

I'm wondering if the Gracie's had at it?!

Sell Out Tabata with a Mash-Up

What is a Sell Out Tabata with a Mash-Up?

-Click Here-

I saw some amazing effort today and quality output as you continued to push your Strength and Conditioning Levels!

It was another sneaky workout that unfolded with twists and turns and you forged right through...

Awesome!

We'll continue to work the strict press regulary in class, the initial results and feedback has been outstanding. I like the overhead position of support you are able to maintain with this movement and what this will mean to our continued progress.

Check Your Email Inbox, I'll post directions on how to input your workout into our new data base...this is a work in progress!

Also, see our community forum for upcomming events!

Finally, this Thursday Adrienne will teach class and coach some in-depth techniques on the Kettlebell clean and jerk!

CrossFit Workout: Tabata Fight Gone Bad

What is Tabata Fight Gone Bad?

-Click Here-

Here in The Blue Room in Old Town Alexandria it's been one heck of a training week...

...today we put up another monster effort in a Killer Friday Workout!

It was great to see so many of you Challenge Yourself in this Workout

Our Core and Overhead Strength has gone through the Roof...

...I gotta think it's all of that Handstand practice!

Warmup:

Turkish Get-ups

Pushups

Pullups

Workout:

Tabata Fight Gone Bad

The Final OutPut is a New Data Base I'm Testing

There are a lot of functions I've yet to figure out but need to start entering Data to get a better understanding. How is that for a Warning of how Raw this Data is!

OUTPUT