Join CFTC for the 9/11 Memorial 5K

A bunch of gym members will be representing CFTC and honoring police, fire and sheriff personnel at the Arlington 9/11 Memorial 5K. If you'd like to join us, register here and select "CrossFit Tysons Corner" as your team. Let coach Jon know that you'll be running with CFTC.

Race info:

All proceeds will be donated to official charities that focus on the healing of military personnel and civilians directly affected by the war on terrorism and the attacks against America on September 11, 2001.

Saturday, September 6, 2014 @ 6:00 PM

Race will occur RAIN OR SHINE
Registration fee is NON-REFUNDABLE

The Crystal City DoubleTree Hotel
300 Army Navy Drive
Race begins and ends at the DoubleTree Hotel 

**Race limited to 4,500 participants. Register early to secure spot**

Friday WOD

Partner WOD with active rest
10 Renegade rows (1/5 body weight each hand)
20 Ring dips
30 Pull-ups
40 Push-ups
50 Wall-balls (20/14)
60 4-count mountain climbers
70 Box Jumps (24"/20")
80 KB Swings (53/35)
90 Squats
100 Double-unders

Active rest choices: wall sit, plank (front or side), flutter kicks

Divide reps evenly: one partner works while the other rests

Compare to: 5/11/12