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WORKOUT 13.3 Complete as many rounds and reps as possible in 12 minutes of: 150 Wall balls  90 Double-unders 30 Muscle-ups

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NameCrossFit Rubicon
OwnerDavid "Chef" Wallach
Websitewww.cfrubicon.com
Phone(703) 300-5413
Emailinfo@cfrubicon.com
Address8500B Tyco Rd
Vienna, VA 22182

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dainamartin published the post Few Foods that reduce inflammation in your body on Tabata Times
Inflammation is a problem that affects most of the people nowadays. This article gives you an idea...
candra posted on CrossFit CSA
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dainamartin published the post What are the causes of migraines? How do you fight one? on Nutrition WOD
The causes of migraines in most people can be identified. However, identifying the causes of...
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CrossFit Wake Forest posted on Facebook

4/21/2015 WOD: Power Clean : 1 Rep Max Then: 7 minute AMRAP ladder of: 3 Power Clean (145/100) 3 Double Under 6 Power Clean 6 Double Unders 9 Power Clean 9 Double Unders and so on by 3's... Post total repetitions for each exercise.

CrossFit Wilmington posted an article
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What can you expect when your coaches are #CrossfitGames athletes? Experience and expertise for starters. Amanda W. and Melissa H. run the show on Monday nights. You don't want to miss an opportunity to learn from this duo #Wantmoredomore #technique #cues #form #support #CFW #CFWStrong

Raleigh CrossFit posted an article
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Wishing our sweet Fran a very Happy 7th Birthday! #cfinvoke #crossfitpups #theoriginal #takenotes #cfiathlete #cfipup #bulldogpup #happybirthday

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Results. It's what you look to us to provide and we take great pride in helping you get them! Here is Gretchen Ingwersen hitting a 265lbs Deadlift after only 4 months of strength training / joining CFW in January. She added over 100lbs to her deadlift in only four months, but also dropped 12 lbs of body fat in the Body Comp Challenge! Congrats, congrats, congrats! We hope you all are still riding the PR wave from last week as much as the CFW staff is! Test week really gets us hyped up. There's nothing better than witnessing the culmination of weeks of hard work! #CFWStrong #CFWLadiesStrong

CrossFit 77 shared an image on Facebook

PACKED HOUSE at lunchtime at 77!!! No excuses with this crew!!

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When CrossFitters take selfies ... [Nice snap, @_mere_bear_!]

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We will as well.

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MEMORIAL DAY IS COMING SOON! So let's come together Raleigh CrossFit to honor our military. The shirt you earn from donating will help to raise awareness and funds for the Special Operations Warrior Foundation. Please register to participate.

CrossFit 77 shared a link on Facebook

What are your addictions taking away from you? http://anonhq.com/much-life-addictions-costing/

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CrossFit Durham posted on Facebook

Welcome back to CFD Bootcamper, Barak Richman!

CrossFit Durham posted on Facebook

Welcome back to CFD Bootcamper, Bethany Vallangeon!

CrossFit 919 shared a link on Facebook

We're thinking of offering a new class a few times/week. We're going to give it a try this weekend. If you have questions, ask Jason or Barbara. Read all about it here: http://www.crossfit919.com/news/2015/4/20/possible-new-class.html

CrossFit 77 shared an image on Facebook

Busy hen house this morning!

CrossFit 77 shared an image on Facebook

The Rooster overseeing the Hen House! #henhouse

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Throw back pic to Crossfit Wilmington's last Crossfit Level 1 Certificate Course. We are hosting another course May 2-3. Sign up here: https://www.regonline.com/builder/site/Default.aspx?EventID=1686388

CrossFit Dilworth shared a link on Facebook

Happy Monday! We are so proud of our girl Jena Ready for being MVP with 5 goals and 2 assists and leading the Queens University of Charlotte women's lacrosse team to winning their second straight South Atlantic Conference Championship. The Royals defeated Lenoir-Rhyne University 20-10 to add the tournament title to their regular season title. Check it out below! GO JENA!!!! We are all rooting for you!!!! http://www.queensathletics.com/news/2015/4/18/WLAX_0418155505.aspx

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Steve is getting some air this morning. #hangtime

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Good morning 77 Family!

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tarynhaggerstone published the post Stop Saying "I Should Be Able to..." on
[quote]You need to stop saying, "I should be able to do 'x'" -- there is no "should." Just what you...
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CrossFit Harbor East posted on Facebook

Monday, April 20, 2015 QOD: “I know where I'm going and I know the truth, and I don't have to be what you want me to be. I'm free to be what I want.” - Muhammad Ali Today’s CrossFit Class Programming Strength WOD: Squat Clean and Jerk 8, 6, 4, 2 WOD: 8 min AMRAP 9 Overhead Squats 12 Box Jumps 15 AbMat Situps Scaled – 75/45, step ups Rx – 115/75, 24/20 Competitor – 135/95 #Crossfit #Bmore #PersonalTrainer

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4/20/15 – Nutrition Seminar on Thursday http://wp.me/p2DLR3-14F

CrossFit Dilworth posted on Facebook

CF Endurance WODs this week--- Mon 4.20.15 Group warm up 3 x 250m row + 1 min rest 2 x 500m row + 2 mins rest 1 x 750 m row + 3 mins rest 2 x 500m row + 2 mins rest 3 x 250m row + 1 min rest Wed. 4.22.15 POSE RUNNING DRILLS For time: 4 x 200m run + 1 min rest 2 x 400m run + 2 mins rest 800m run + 3 mins rest *CASH OUT* 20 broad jumps 20 dynamic lunges

CrossFit Harrisburg posted on Facebook

Monday Shoulder Press 2x2 @ 98% WOD 20 Minute EMOM Odd Minutes 10 Toes to Bar Even Minutes 5 Power Snatch 155/105

Diablo CrossFit shared a link on Facebook

150420 Monday – “Russian Frenzy” http://wp.me/p62KNt-49s

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CrossFit Revamped posted on Facebook

Hey CFRV, we hope you all had a great weekend. Sounds like some of you had a good time at the Beer Run. I know we had an awesome time during the Mock Regionals this weekend and Alea and I want to thank everyone who came out to throwdown with her and give her that extra push. We will be doing something like this again in probably 2 weeks. Lets have a great week of workouts together!! Tomorrow's Workout: A. Row 5x150m sprints 1:1 work/rest ratio B. Row 2k for time! C. EMOM for 10 min. 5 Deadlifts @70% of 1RM D. Max Reps at each in :90/:30sec. rest - Push-ups - T2B - Thrusters (95/65) - Burpees to target

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http://crossfit-dilworth.com/monday-wod-4-20-15/

CrossFit Dilworth posted an article
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Monday, April 20, 2015: back squat 3-3-3 Compare results to February 26, 2015. then, for time: 10x back squat @ body weight 10x muscle-up 100x double under 400m run

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Shout out to both Cheryl Buffness Jackson (pictured below) and Danielle Briann Duffy who competed this weekend at CrossFit Festivus Games! Hope you both had a great experience and learned a lot! This was Cheryl's first CrossFit competition; Danielle Duffy's first competition since coming off of surgery from a knee injury. The following quote comes to mind, "Success is a journey, not a destination." Both of these women committed and followed through with a goal of competing, but one thing I must share beyond this and looking at this post rather quickly (Yay they competed!) is this....both of these women have been coming consistently to classes and working! I know Cheryl hates running and yet this last week, week prior to that, and more she showed up to all the running WODs (most of them)! Danielle has been training in the mornings and patient with scaling, gradually increasing the weight, listening to her coach, and listening to her body. Coming off an injury is frustrating and requires patience and persistence, and yet, during classes Danielle maintains a positive attitude and a focus of a champ. Once again, fitness is not given, it is earned! Keep it up ladies! They are inspiring!

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Gents this Friday we come together to complete manly tasks, yell like cavemen and give high fives as hard as we possibly can! Sign up on the whiteboard! #itismensnight #lifteverything #growfacialhairformensnight

mindcoach published the post The Five Stages of Loss in Competition on
During completion (especially during the Open), there are times when giving our best doesn’t...
CrossFit Balance shared an image on Facebook

Sometimes your poop face comes out when you least expect it.

CrossFit Harrisburg posted on Facebook

Saturday we hosted The Festivus Games. Needless to say I was a little (understatement) stressed that everything would go as planned. It could not have been done without the help of every CFH coach and volunteers, so thank you very much. Another huge thanks goes to Sunny and Teresa. When Festivus servers crashed I thought we were doomed. They saved the day. Within no time they started logging scores on paper and created an excel spreadsheet to track the scores and kept everything on track. They kicked ass. Period. Thanks to all the athletes that participated. It was awesome to watch and the energy level was through the roof. Lets do it again, maybe I wont stress as bad.... Also thanks to Harrisburg Weightlifting, 4F Sports Performance for letting us use their space for a warm up area.

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CrossFit Durham posted an article