Forging Elite Fitness for everyday people of all ages! We'll challenge you to do your best, then we'll challenge you again.
New Athlete Ramp-Up Program
The Ramp-Up is a requirement for new athletes looking to join CrossFit Stafford. The Group Ramp-Up runs once monthly and involves intensive instruction on foundational
movements and principals integral to CrossFit. The primary objective is to impart an understanding of training concepts as well as a proficiency of movements in order to give each athlete new to
CrossFit a solid foundation prior to joining a WOD. Please email us for registration information.
5:00 AM WOD
5:30 AM WOD
6:00 AM WOD
9:00 AM WOD
10:00 AM WOD
11:45 - 1:15 Open WOD (M-Wed)
5:30 PM WOD (FULL)
6:00 PM WOD (FULL)
6:30 PM WOD
CrossFit Kids Times 11:00 AM Wed & Fri
Sat Open WOD 9-11:00 AM
(As of 10/16/13)
"Doing the same thing over and over again and expecting different results.” Albert Einstein
Why continue to spend your money at the big box gyms when you haven’t made any gains in years? Why continue to look in the mirror day after day only to be disappointed. Join us and see if
CrossFit Stafford isn’t exactly what you have been looking for!
Virginia Crossfit at its best. Forging Elite Fitness through CrossFit for everyday people of all ages in Stafford Va.
PARTNER UP. ONE ATHLETE WILL COUNT WHILE OTHER ATHLETE WORKS, THEN WE’LL SWITCH. “CROSSFIT OPEN WORKOUT 12 . 1”
• COMPLETE AS MANY REPS AS POSSIBLE IN 7 MINUTES OF BURPEES
*THIS WORKOUT BEGINS FROM THE STANDING POSITION. THE ATHLETE WILL MOVE FROM FLAT ON THE GROUND TO TOUCHING AN OBJECT WITH BOTH HANDS THAT IS 6 INCHES ABOVE THEIR MAX REACH. SCORE IS TOTAL REPS COMPLETED.
• BACK SQUAT – 5-5-5 (WARMUP, - 60% x 5, 65% x 5, 70% x 5)
TEAMS OF 2 (COMPLETE REPS AS PARTNERS SIMULTANEOUSLY REACHING #’S TOGETHER BUT NOT MOVING TO NEXT EXERCISE UNTIL PARTNERS COMPLETE THEIR HALF OF REPS):
• START OFF OF 40 BURPEES • 4000 METER ROW (EACH IS ON OWN ROWER) • 40 ATLAS STONES GROUND TO SHOULDER • 40 PARTNER MED BALL SIT UPS (20/14) • 40 FLOOR WIPERS (135#/95# L/R = 1 REP) • 40 BOX JUMPS • FINISH WITH 40 BURPEES