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NameCrossFit Arlington
OwnerBrandon Stewart
Websitewww.crossfitarlington.com
Phone(703) 807-0342
Emailcrossfit@novamma.com
Address2407 Wilson Blvd
Arlington, VA 22201

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May you have a Merry Christmas and a happy holidays, from everyone here at Behemoth!

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Just about 9 months pregnant... Still keepin it gangsta.

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From our family to yours, Merry Christmas and Happy Holidays. ❤️ Love, The LaLanne Family

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December 24th - No 4:30, 5:30, 6:30 and 7:30 classes this evening. Feliz Noche Buena! LEVEL 1: ACTIVATION: 1:30min run + 1:30min alt KB snatch (26/18) (KB should not touch ground) 2RFQ: 7 Barbell OHS + Sotts Press @ bottom :30 Barbell OHS hold at bottom of squat 7 Barbell Hang Muscle Snatch :30 Pullup hold w/ chin over bar CS Activation SKILLS: Accum 2 minute L-Sit from parallet or rings 3-5min Snatch (triple extension, speed under the bar) skill work STRENGTH: 3x3 Musc... http://ow.ly/2SvAuc

CrossFit Silicon Valley shared a link on Facebook

December 24th - No 4:30, 5:30, 6:30 and 7:30 classes this evening. Feliz Noche Buena! LEVEL 1: ACTIVATION: 1:30min run + 1:30min alt KB snatch (26/18) (KB should not touch ground) 2RFQ: 7 Barbell OHS + Sotts Press @ bottom :30 Barbell OHS hold at bottom of squat 7 Barbell Hang Muscle Snatch :30 Pullup hold w/ chin over bar CS Activation SKILLS: Accum 2 minute L-Sit from parallet or rings 3-5min Snatch (triple extension, speed under the bar) skill work STRENGTH: 3x3 Musc... http://ow.ly/2SvtsD

CrossFit Silicon Valley shared a link on Facebook

December 24th - No 4:30, 5:30, 6:30 and 7:30 classes this evening. Feliz Noche Buena! LEVEL 1: ACTIVATION: 1:30min run + 1:30min alt KB snatch (26/18) (KB should not touch ground) 2RFQ: 7 Barbell OHS + Sotts Press @ bottom :30 Barbell OHS hold at bottom of squat 7 Barbell Hang Muscle Snatch :30 Pullup hold w/ chin over bar CS Activation SKILLS: Accum 2 minute L-Sit from parallet or rings 3-5min Snatch (triple extension, speed under the bar) skill work STRENGTH: 3x3 Musc... http://ow.ly/2SvnFT

Jeff Jucha published the post The New Resolve: The Last New Year's Resolution You Will Make on Tabata Times
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Main – CrossFit12 Days of Christmas (Time)For time like the song goes: 1 PC (115/75) 2 DL 3 HSPU 4 pull-ups 5 (Golden) ring dips 6 burpees 7 DU 8 KBS (53/35) 9 push-ups 10 box jumps (24/20) (lords a leaping) 11 toes to bar 12 alt lunge in place with front rack (115/75) Rx+ 1 snatch (135/95) 2 snatch grip DL 3 strict HSPU 4 strict...

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Main – CrossFit EnduranceME: Box Squats (5 x 2 )+SNC: OMG OHS (Time)75 Overhead Squats (95/65)

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Thank you to our Coaches and Support Team for an amazing 2015. DiabloTeam Holiday Party tonight!

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“12 DAYS OF FUTURE CHRISTMAS” http://wp.me/p2RAeU-2m0

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CrossFit Brand X Poway posted on Facebook

SIGN UP FOR A PULL-UP CLINIC WITH KEEGAN MARTIN Limit 5 per class, $30 per person Monday, December 29 Wednesday, December 31 Friday, January 2 6:30-7:30pm

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"Twas the night before Crossfit" ‘Twas the night before CrossFit and all thru the box A few athletes were stirring, some in knee socks They were stretching their hammies and taking good care in hope that a “PR” soon would be there... http://www.tabatatimes.com/twas-night-crossfit/

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To the greatest people I know! Without you there would not be a CrossFit Iron Mary's. My surgeries and family crisis would have forced us to close you guys stepped in took over and everything ran smoothly. Coaches, I owe much more than I could ever give you. I am praying for a great 2015. You guys are in desperate need to have a pay raise now. It will be my first priority in the New Year! To my wife - Mary you have given so much to our family and to our business may God bless you forever. Enjoy the gifts and I will see you all soon! -Coach Ray.

CrossFit East Village posted on Facebook

Have you been working on your goals? Completed any? Don't forget to update the goal board! January 1st is fast approaching! Also don't forget to throw a goal or two up on next month's side!

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Congrats to everyone who competed in this year's Invictus Athlete Online Competition!

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The Teen Gauntlet comes to Brand X on February 8th. One of the workouts has been leaked on The Brand X Method page. Can you find which one?

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Day 9’s drawing winner of our 12 Days of Christmas giveaway is @krazykiss79 who was nominated by @DanSpring http://bit.ly/1x89FEZ Congrats, Lorraine! Keep tweeting for 3 more chances to win. Just tweet @mobilitywod + #MwodXmas + person u want to give a 1-year Mwod Pro sub to.

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Great summary of what advice not to heed when trying to be a healthy eater.

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5 questions with Gray Cook; Part 2: Do You Favor a Specific Style of KB Swing? | Community Post Today we bring you part 2 of 5 of our ongoing conversation with Gray Cook. In our practice, we regularly see athletes performing swings overhead without the requisite thoracic and shoulder capacities to be able to maintain positions of high integrity. What we normally see are internally rotated shoulders, bent elbows, overextended lumbar, and forward head on neck tensioning compensation. Yes, you can swing this way (I personally think the overhead swing tells us a TON of information about an athlete both when they are fresh and when they get tired….) but it creates several problems. First, the terrible shapes and patterns that the athlete are reinforcing with the poor movement just ghost/reinforce dysfunction in other domains (like doing anything overhead…). Second, when that compromised overhead KB shapes lends itself to a terrible start for the next swing cycle. I mean who wouldn’t want to be overextended and disorganized at the shoulders and elbows before breaking the fall of heavy piece of iron. Needless to say, what if I did have full overhead capacity and solid spinal mechanics? Which is better, the Western American style kettle bell swing or the Hardstyle swing popularized by Pavel Tsatsouline through his previous work with the RKC and currently with StrongFirst? Gray: If biomechanics come in the play, let’s ask the biomechanist and then for practicality let’s have a discussion about time, process, and intention. I went to Dr. Rob Butler at Duke University’s K-Lab and did just that. What were the results of his study? Now we can revisit time, process and intention. 1. American Swing takes 28% longer than Russian Swing. 2. American Swing lower peak forces and lower average force during swing 3. American Swing requires weight overhead and we see reversal of hip extension pattern to hip flexion with weight over head Time: The American swing takes longer Process: The American swing produces less force but comes with a greater risk of UE/back injury—albeit any exercise does with bad form. Intention: If exercise is the goal, why would we want to do something that takes longer and produces less force? We should seek greater efficiency . . . not create unnecessary inefficiency. for links to audio and the last episode, go here. http://bit.ly/1CwMHfe (this is a community post) Kstar