Week of 10/23

CFE workouts for this week (10.23.2016):

Workout 1 –
3 Sets of:
1 minute on, 1 minute rest
2 minutes on, 1 minute rest
1 minute on, 1 minute rest
2 minutes on
-Rest 5 minutes between sets-

-During this workout, progressively increase effort as you work through the set. The first minute of each set should be performed at about 70% effort. Then increase effort level by ~10% after each minute of rest (e.g., 80%, 90%, then all out for the last 2 minutes before resting for 5 minutes). Try to match or top your max distance on the final 2 minutes across all three sets.

Workout 2 –
4 rounds for time of:
25 lunges
25 sit-ups
25 jumping squats
800 meter run/row
-Rest 2 minutes between rounds-

Workout 3 (Everyone can do the following) –
Option 1 (Hero workout “Ozzy” variation):
7 rounds of:
11 Handstand pushups
1000 meter run (or row)
-Rest 1 minute between rounds-

Custom Fit Meals

CrossFit makes you hungry. Eat Right!


Paleo Meals made to order (Foggy Bottom only).

Steve's Club

CrossFit helps keep at-risk youth out of trouble. Learn More...

Latest Tweet

CrossFit Journal

Best of DC 2015 Winner!

Get in touch

CrossFit Balance LLC

Call us