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‘The 12 Days of Christmas’ CFR Style *Progress through the workout just like the 12 days of Christmas is sung. Start with 1, then complete 2+1, then 3+2+1, etc. 1 Thruster (RX: 95#/65#, L2: 85#/55#, L3: 75#/45#) 2 Hand-Release Push-ups 3 Squat Cleans (RX: 95#/65#, L2: 85#/55#, L3: 75#/45#) 4 Alternating Lunges 5 Toes-to-Bar (L2: Knees-to-elbows, L3: Knee Raises) 6 Burpees… [ 36 more words ] http://crossfitrosslyn.com/saturday-122416/

CrossFit Rosslyn shared a link on Facebook

WOD 5 RFT of 10 Push Jerks (Rx: 95#/65#, L2: 75#/45#, L3: 55#/25#) 400 Meter Run 10 Wall Balls (RX: 20# to 10’/14# to 9′ L2: 20# to 9’/12# to 9 L3: 14# to 10’/10# to 9′) 2 Rope Climbs (L2: 1 Rope Climb, L3: 8 Rope Get-ups) http://crossfitrosslyn.com/saturday-121716/

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CrossFit Rosslyn shared a link on Facebook

Holiday Throwdown WOD #3: 9-7-5 of Synchro Shoulder-to-Overhead (75#/45#) Synchro Front Rack Lunges (75#/45#)* *Lunges are counted as 1-1, 2-2, 3-3, etc. Details for this workout will be explained in more detail prior to the WOD start time. [ 37 more words ] http://crossfitrosslyn.com/holiday-throwdown-wod-3-announcement/

Ask the Doc: The Shoulder Rules

Ask the Doc: The Shoulder Rules

PT Kyle Sela offers simple rules to help you care for your shoulder joint and optimize movement. Say yes to improved performance and no to unnecessary pain.
From tabatatimes.com

CrossFit Rosslyn shared an image on Facebook

Gold, Silver and Bronze medals for the top three groups of Holiday Throwdown tomorrow!

CrossFit Rosslyn shared a link on Facebook

Holiday Throwdown WOD #2: 4 Rounds for Time of 250 Meter Row 25 Wall Balls (20# to 10’/14# to 9′) Split up the work however you like! Stay tuned for the third throwdown WOD post @ 2pm today! http://crossfitrosslyn.com/holiday-throwdown-wod-2-announcement/

CrossFit Rosslyn shared a link on Facebook

Holiday Throwdown WOD #1: 10 Minute AMRAP of 5 Deadlifts (95#/65#) 10 Box Jumps (24#/20#) 15 AbMat Sit-ups Partner A does one full round while Partner B holds their deadlift bar in the finish position. Switch for each round for the full 10-minute duration. Stay tuned tomorrow for two more WOD releases! http://crossfitrosslyn.com/holiday-throwdown-wod-1-announcement/

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General Information

NameCrossFit Rosslyn
OwnerMichael Lin
Websitecrossfitrosslyn.com
Phone(703) 465-8129
Emailmlin@crossfitrosslyn.com
Address1100 Wilson Blvd Suite M755
Arlington, VA 22209

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