Mobility/Foam Roll

Warm-Up x 2: KB swing x 15, 10 squats, 10 push-ups, 10 jump pull-ups, 2 samson stretch

Alternate Handstand/L-sit x :20 @ the top of the minute x 12:00

For time:
Run 1 lap
21 DB Thrusters (30/20)
21 Pull-Ups
-Rest 2:00
Burpees, as many reps as possible in 2:00
-Rest 2:00
5:00 for rounds:
NJ Ave. Sprint
20 Double Unders (sub 40 singles + 7 tuck jumps)

Compare to 8-5-10.

"Farming looks mighty easy when your plow is a pencil, and you're a thousand miles from the corn field."

--Dwight D. Eisenhower-- (1890 - 1969), September 11, 1956

 Our monthly newsletter is coming out this afternoon. If you haven't signed up for it yet you still have a couple of hours! We'll be packing each monthly issue with all of the training, nutritition, and recovery info we run across over time. We're looking for your feedback as well as any questions that you'd like to have answered about our programming, general fitness or nutrition.

Don't forget about Fight Gone Bad , we've got just over a month left! This is a tough workout for a great cause, so sign up for our team and help us kick some fundraising ass.

Mobility/Foam Roll

Warm-Up x 2: Run 1 lap, 10 squats, 10 push-ups, 10 jump pull-ups, 2 samson stretch

Back Squat: 8-8-8-8, straight sets after warm-up with a medium heavy weight (7-8 RPE)

DB overhead press: 5-5-5-5 working up to a medium heavy 5 (7-8 RPE) rest exactly 1:00 between sets

2 rounds for time:

Run 1 lap

12 Knees to elbows

6 burpees

"Our greatest glory is not in never falling, but in getting up every time we do."

--Confucius--

 

 

Mobility/Foam Roll (Extra Hip/Shoulder emphasis)

Warm-Up x 2: Run 1 lap, 16 lunges, 10 t-push-ups, 10 jump pull-ups 2 samson stretch

Medicine ball/Balance beam, first to 9, must win by 2, loser does 2:00 front plank

Turkish Get-up 3-2-2-1-1-1 working up to near max single, compare to 7-23-10

Pull-Up, 4 x max reps, pick variation that allows at least 10 reps on the first set. Rest 1:30.

"Half the money I spend on advertising is wasted; the trouble is I don't know which half."

--John Wanamaker-- (1838 - 1922)

 

Mobility/Foam Roll
Warm-Up x 2: Jump rope x 100, 10 squats, 10 push-ups, 10 jump pull-ups, 2 samson stretch

Agility ladder, 4 passes each, increasing speed each pass

6 x roll-over sprints, each for time, rest as needed

Run 1 long lap for time
rest 3:00
Run 2 short laps, each for time, rest 2:00 between each
Rest 3:00

3 rounds for time:

25 KB swings 20/12kg

15 push-ups

"The trouble with being poor is that it takes up all of your time."

--Willem de Kooning-- (1904 - )

 

We'll be running free neighborhood classes on Fridays from 4-4:45PM. Anybody within the area of Rhode Island Avenue to the north, K St NW to the south, 7th St. to the west, and North Capitol St. to the east can come in and check out our facility and see what we're all about. 

 

Saturdays will be "bring a friend" days. Our 10am parkour class as well as our 2-3pm Crossfit class will be open to all our our current members to bring in their friends to try out a workout. We'll set up some fun partner workouts for everybody who comes with a friend, and on top of the session being free we'll offer a 10% discount for anybody who attends one of these classes who'd like to sign up for the next week's on-ramp!

 

Women's Parkour Basics Class:

Primal Fitness regularly runs Intro Seminars in both crossfit and parkour. In September, our Women's Parkour Seminar gets a big upgrade!

 Learn the basics of parkor, including safety, strength, and skill training from two of DC's top traceuses! We'll start at Primal Fitness in the morning and travel to Gateway Park in Rosslyn for outdoor training in the early afternoon!
Cost is $50
Contact Amanda Henry with questions- This e-mail address is being protected from spam bots, you need JavaScript enabled to view it \n This e-mail address is being protected from spam bots, you need JavaScript enabled to view it

Check out the Facebook Event , and share the news!

Mobility/Foam Roll

Warm-Up x 2: Row 200m, 16 lunges, 10 push-ups, 10 jump pull-ups, 2 samson stretch

Front Squat 5-5-5-5, straight sets after warm-up, (8-9RPE), rest exactly 1:00 Between sets

Push-Press 5-5-5-5 working up to a heavy 5 (9-10RPE)

3 supersets, 1:00 rest between each
12 DB Overhead Sit-Ups
12 DB Stiff-legged deadlifts

"Happiness is not a station you arrive at, but a manner of traveling."

--Margaret Lee Runbeck--

 

It's that time of year again, the Fight Gone Bad Fundraiser will be on September 25th from 3-6pm here at Primal Fitness. Go to the event page linked above and register for our team!

 

Our Monthly Newsletter will be coming out at the end of this week. Along with the regular updates and info on fitness, nutrition and recovery related topics, I'd like to see if there are any specific questions about any of these topics from our clients. I think some of the more common misconceptions could make a great FAQ addition to the mailing. So if you've got any inquiries about strength, general fitness or nutrition related topics send them to This e-mail address is being protected from spam bots, you need JavaScript enabled to view it