WORKOUT OF THE DAY
March 27

Skill Work:
Double-unders

Conditioning:
“Annie”
50-40-30-20-10, for time:
Double-unders
Sit-ups

March 26

Strength:
Strict Chin-ups: 3 x Max Effort

Conditioning:
Tabata Row
Tabata Push-ups
Tabata Pull-ups
Tabata Box Jumps (24″/20″)

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is calories.

New Class Times!

Athletes:

The gym is barely 2 months old, but we’ve grown faster than we ever could have imagined. Eleven weeks after we opened our doors, CrossFit Hierarchy has over 50 athletes with more joining our ranks each week.

As membership grows, we’ll be growing with it! Starting next week, we will offer a 7:00pm WOD every day and an 8:00pm WOD on Tuesdays, Thursdays and Fridays. You’ll also notice some other changes – new squat racks, more barbells and other equipment will arrive next week.

We couldn’t have asked for a better group of athletes, and we’re committed to helping all of you reach your goals, then push past them. We’ve got a lot of exciting stuff planned over the next few months — this is just the beginning. Stay tuned.

– Tyler

March 25

Strength:
Push Press: 5-4-3-2-1

Conditioning:
8 minute AMRAP
3 Hang Power Cleans (135/95)
4 Push Press
5 Handstand Pushups

March 24

Strength:
Backsquat: 3-3-3-3-3 @ 80%

Conditioning:
5 minute EMOTM:
10 Goblet Squats (24/20kg)

5 minute EMOTM:
10 Burpees

Upcoming Events!

We’ve got a few fun Hierarchy events coming up — mark your calendars!

Reebok FitHub Workout + Private Party
Saturday, March 29 at 11:00am
1251 Wisconsin Ave NW

Our friends at the Reebok FitHub are hosting a workout  and private party for CrossFit Hierarchy athletes.  We’re taking over the whole store starting at 11:00am — come get in a workout with Coach Tyler and stay for free food (and booze, duh) and 15% off all the brand new Reebok CrossFit gear.

Hierarchy Social at Carmines 
Saturday, April 5 at 7:00pm
425 7th St NW

You guys have given it your all on every workout, and we couldn’t be prouder. Come celebrate the end of the 2014 Open with the Hierarchy coaches and your fellow athletes! We’ve got a party room all to ourselves, so come enjoy great food and an open bar–you guys earned it!

March 22

REMINDER! Next weekend is our private workout + exclusive shopping event at the Reebok FitHub in Georgetown! We’re taking over the whole store starting at 11:00am — come get in a workout and stay for free food (and booze, duh) and awesome discounts off all the brand new Reebok CrossFit gear!

Skill Work:
Power Snatch

Conditioning:
21-15-9, for time:
Hang Power Snatches (95/65#)
Box Jumps (31″/24″)
**15 Burpees after each set**

14.4

14 minute AMRAP:

60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 / 14 lb.
30 cleans, 135 / 95 lb.
20 muscle-ups

March 20

Skill Work:
Handstands/Handstand Push-ups

Conditioning:
4 Rounds, for time:
800m Run
25 Russian Twists (45/25#)

March 19

Strength:
15 minutes to establish a 1RM Thruster

Conditioning:
8 min AMRAP:
5 Thrusters (135/95#)
25 Double-unders

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