Thursday WOD
STRENGTH:
Back Squat   10RM
Press   10RM
METCON:
Thursday WOD

10 Step Ups 24/20 (with KB)

15 Push Press 95/65

20 KB Swing 24/16

Rounds in 12 Min

AMRAP

SuperFit and Party!!!
SuperFit Lorton was a HUGE success!!!  We had over 100 Teams compete, 400 spectators and the competition went off without a hitch and we had a 3rd Place M/F RX team with Gelo and Gretchen and our girls swepth the F/F Rx Teams with Chrissy and Tina taking first, Hanna and Steph taking second
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Friday July 18
We are hosting Team SuperFit Lorton on Saturday, this will take a lot of set up.  We have volunteers coming in at 4 to help set up and start athlete registration.  Because of that there will not be formal classes on Friday at 5 and 6 or on Saturday.  Friday night we could use all t
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