Ladies Night (No Dudes)

The girl’s of CFDR are holding a Happy Hour.

Tomorrow Night at 6:30

Rock Bottom Bethesda.

About 5 years ago, Coach Greg Glassmen  the founder of CrossFit was looking for a way to incorporate more strength training into CrossFit.  What he found was that athletes who had come to CrossFit with a strength training background seem to always perform better.  When you’re stronger, everything else is easier.   I think everyone can agree that our strongest athletes also have the fastest times for the Metcons.  So Coach Glassmen got together with Mark Rippetoe, who at the time was the CrossFit Strength expert and he came up with the CrossFit Total, as a way to test and compare an individuals strength against other CrossFitters.

The way to bring more strength to the CrossFit approach is with the CrossFit Total. The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift, the three most effective lifts in existence for developing and testing functional strength. -Mark Rippetoe

CrossFit DoneRight’s CrossFit Total

Saturday: February 26th begins at 9:00am

On Saturday the 26th we will be performing the CrossFit Total.  Everyone will get (3) attempts at each lift.  You add all three lifts to get your Total.  Everyone will lift in front of a judge and a room full of cheering peers.  We will set huge PR’s on this day.  After we are finished we will eat some amazing Paleo Chill, complements of me.   Singlet are welcome, not required.  Sign up sheet at the gym, mark you calendar.

Event Rules

Time to put all our strength work to the test.

Max Effort back squats, after these labor is easy!

Workout of the Day

21 Ring Dips

9 Pistols

18 Ring Dips

12 Pistols

15 Ring Dips

15 Pistols

12 Ring Dips

18 Pistols

9 Ring Dips

21 Pistols

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