“Coach Anastasia”3 Rounds for Time:60 Double Unders24 Wall Balls (20/14)6 Power Cleans (225/155)18 Alternating Pistols6 Burpee Bar Muscle-Ups*25:00 Cap Cooldown1:00/1:00 Pigeon Pose1:00 Saddle Pose:10 Frog PoseRead More

Join us to see the Washington Capitals v Canadians on Tuesday, Feb 6th at 7 PM! Tickets: $85 (includes complimentary food, unlimited wine, beer, and soft drinks)DEADLINE TO BUY TICKETS: Sunday, Jan 7thSIGN-UP HERE 4 Rounds for Time: 500/400m Row (FX: 400/300m) 30 Sit-Ups 15 Burpee Box Jump Overs (24/20) 3 Rope Climbs (FX: 2)...Read More

Join us for Core-Flex tonight at 5:45 PM! Reserve your spot on Zen Planner!________________________________ It’s time to re-test our first “Girl Coach WOD!” “Coach Elizabeth” “Coach Elizabeth” For Time: 200m Row 10 EKO Complexes 400m Run 8 EKO Complexes 600m Row 6 EKO Complexes 800m Run 4 EKO Complexes 1000m Row 2 EKO Complexes *EKO...Read More

StrengthEvery 1:30, 3 Rounds 1) 4-8 Kipping Chest to Bar Pull-Ups (FX: Kipping Pull-Ups OR 8 Banded Strict Pull-Ups) (RX+: 2-4 Bar/Ring Muscle-Ups with Feet Together) 2) Accumulate :30 L-Sit or Knee Tuck* *Rings, Parallettes, Boxes, Floor Conditioning2 Rounds of 5:00 on/2:00 off AMRAP 40 Crossover Single Unders (FX: 20 OR 40 Double Unders) 20...Read More

Weekly OverviewEvents/ClassesMondayFront SquatsTuesdayGymnastics WednesdayPower CleansAb Attack at 6:45 PM!ThursdayShoulder PumpFridayRomanian DeadliftSaturdaySaturday Squad-WODSundayBench Press Strength E3MOM 18 1 – 3: 3 Tempo Front Squats (33×1) @65 – 70% 4 – 6: 5 Front Squats @70 – 75% Conditioning 6 – 12 – 18 – 24 – 30 Alternating Dumbbell Hang Snatches (50/35) (Fx: 35/20) (Rx+: 70/50)...Read More

It’s time for Fall Hoodies! Pre-Order yours today! We have two styles this season — a traditional unisex pullover hoodie and a cropped hoodie. Order yours today as we will not be keeping any inventory at the gym! Deadline to order: Wednesday, October 27 by 12 noon! Venmo $45 to “[email protected]” with your size! Weekly...Read More

Strength E2MOM 161 Power Snatch (ME) Conditioning 2 Rounds Work 1:00, Rest/Transiton :15 1: 250/200m Row (Fx: 200/150) (Rx+: 300/250) 2: AMRAP Calorie Ski 3: Rest 4: 250/200m Row (Fx: 200/150) (Rx+: 300/250) 5: AMRAP Calorie Bike 6: RestRead More