CrossFit Georgetown – CrossFit

August 15 – Stretch Zone @5PM
August 17 – Airrosti Prehab Clinic @ 8AM
September 7 – 1 Yr. Anniversary Party @ 4PM

View Public Whiteboard


Foam roll: quads, IT band, butt, scaps, thoracic spine, hamstrings, banded shoulder stretch (green band)


1×10 M-Y-T’s (orange band)

1×10 banded Dead bug on rig (orange band)


500m row



10 Pass throughs

10 Barbell Goodmornings

10 Air squats

Movement Break Down

Finding Our 1RM – or CrossFit Total:

1. Give yourself 20 minutes per lift. During this time you will warm up to a weight.

2. Suggest lifting reps 5-5-3-3-1-1-1-1 till you get that 1 RM.

3. Back Squat & Deadlifts will take more time, Strict Press not as much

4. Finish one movement before moving to the next

5. You can start on whatever movement you want.

The CrossFit Total (Total Weight)

Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)

Back Squat

Shoulder Press