Mid Alantic Regionals

What a weekend! CrossFitters from all over the Mid Atlantic came out to compete, volunteer, or witness, what can only be described as Spectacular! Feats of Athleticism, Will, and Determination, were displayed by individual women, men and teams of 3 women and 3 men. Congratulations go out to everyone, and it will be awesome to see our friend Brian Quinlan, 3rd place finish.

Thank You, to everyone for all the encouraging words and support.

Special thanks to everyone who came down to watch, and help me!
Extra Special Thank You to my COACH/Friend/Wife, I LOVE YOU!

Regional Info and Updates: No Satuday Classes

This Friday to Sunday is the Mid Atlantic Regional competition down outside of Washington DC.  Therefore CrossFit FiveStar will be closed on Saturday, don't worry we still have classes Friday morning @ 9:30am and afternoon @ 5:30pm ONLY!
Mid Atlantic Regional Info

You can keep up with the action live on our Facebook Page, and Twitter feed.

120420: FiveStar 2Yr Anniversary Party Tonight

STRENGTH: OK!

WOD: 5 Rep Rounds For Time:

-25-20-15-10-5 Sit Ups

-20-16-12- 8- 4 Wallballs (20/14)

-15-12- 9-  6- 3 Pull Ups

120419: Improving Form!

The best to get better at CrossFit is to take an active look a you form BEFORE EVERY WOD! Good rule of thumb is to give each one of the movements of the day a once through for ways to improve your setup, body positioning and mechanics through the movement. On your own or with the aid of a fellow athlete/Coach, you can better your score in only a few minutes. Even more so you will be safer, more efficient and future score will reflect also. MORE on this to come later!

I leave you with this, What can Darren do in the picture below to improve his Kip? (Athletes please comment below)

STRENGTH: Yes!

WOD: 10 Min AMRAP
-5 HSPU
-10 Toes to Bar
-15 Med Ball Cleans (20/14)

120418: New FiveStar Logo

What are your feelings on the New FiveStar Logo? Comment Below Please


STRENGTH: Athletes, Get On In!

WOD: 21-15-9 For Time:
-KBS (53/35)*
-SDHP *
-Lateral Box Jumps (20/16)

ENDURANCE: 2x 250m Row

120417: T-Shirt Pre-Sale!

T-Shirts are on order, Pre-Order Today! Secure your size, quantities are limited!
All Sizes Womens S-M-L-XL-2XL, Mens S-M-L-XL-2XL

STRENGTH: 10 Mins to find a new 1 Rep Max

WOD: "Vern" For Time:(30 Min Cap)
-50 Pull Ups
-400m Run
-100 Push ups
-400m Run
-150 Sit ups
-400m Run
-200 Air Squats
-400m Run
-250 Double Unders (3x Singles)

120416: The Heat Is On!

Remember to take in plenty of fluids today with the high temperatures. Water is always the best choice, then I prefer Coconut Water. And post WOD be sure to replenish lost fluids. Dehydration takes 48hrs to recover from, meaning you could have to wait until Thursday to get back on it! Train Smart, push your personal intensity threshold, and recover both nutritionally and physically (stretch). Keep asking yourself, "Am I better than yesterday?"

WOD: 10 Min AMRAP
-5 Squat Clean Thrusters (60-70% Thruster Max)
-10 Toes to Bar
-200m Run
*Finish the run if you start it and record the final time.

120414: "Team Strong(wo)man"

After a long break from posting the WODs, WE ARE BACK!!!

NO! We are still posting the WOD AFTER they have been performed, but WE WILL be giving you all of the most up-to-date info for CrossFit FiveStar. Also you may become a web celebrity will pics of you the athletes and/or anything we wish to share for your benefit. So stay tuned and bookmark this page your about to get a re-education in all thing CrossFit, FiveStar Style!!!

STRENGTH: Get Your Strong On!

WOD: "Team Strong(wo)man"
3 Rounds for Time:
-5,3,1 Tire Sled Drags 100m
-Decreasing Weight Tire Flip Ladder
-Stone Shouldering (Thank You Ty!)

120203:

2012 Reebok CROSSFIT OPENS
 Feb 22-Mar-25, 2012

Register Now!
 Join the CrossFit FiveStar Team Today!

 STRENGTH: New Strength Program

WOD: 10 Min AMRAP
-6 Ring Dips
-8 Pistols (Alt Leg)
-10 SDHP (75/50)

ENDURANCE: 3x 100m Sprints, or Rows

120202:

2012 Reebok CROSSFIT OPENS
 Feb 22-Mar-25, 2012

Register Now!
 Join the CrossFit FiveStar Team Today!

 

 

STRENGTH: New Strength Program 

WOD: 4RFT or 12 Min AMRAP

-10 Squat Cleans (55% of  1RM)

-10 HSPU

-10 T2B

MOBILITY: Glutes/IT Band