Strength E3MOM 183 Power Cleans (↑) Or…E3MOM 183 Touch-and-Go Power Cleans (ME) Conditioning 10 – 20 – 30 – 40Box Jump Overs (24/20)5 Deadlifts Each Round (255/175) (Fx: 205/145) (Rx+: 295/205)Read More

Strength 3 Rounds10 V-Ups (Fx: Tuck-Ups)10 GHD Hip Extensions (Fx: Arch Extensions)25ft Handstand Walk (Fx: Handstand Walk/Hold Practice) (Rx+: 50ft) Conditioning AMRAP 14600m Run20 Alternating Dumbbell Snatches (50/35) (Fx: 35/20) (Rx+: 70/50)20 Toes to Bar (Fx: 15)Read More

Double-under and Toes-To-Bar Skills Clinic TONIGHT at 5:45 PM! Sign up for the Skills Clinic today! Weekly OverviewEvents/ClassesMondayValentine’s Day WODDouble Unders/Toes-to-Bar Skills Clinic at 5:45 PMTuesdayCore/Handstand WalkWednesdayPower CleanAb Attack at 6:45 PMThursdayPush Press/Push JerkFridaySotts Press/DB BenchSaturdayFront SquatsOpen Pre-Game at Settle Down Easy Brewing Co. at 1 PMSundayLong Conditioning “Valentines Day” With a Partner, One person...Read More

Strength 4 Rounds10 Alternating Goblet Cossack Squats10 Heels Elevated Narrow Stance Goblet SquatsRest 1:00 Between Sets Conditioning AMRAP 1212 Handstand Push Ups (Fx: 8)6 Power Cleans (135/95) (Fx: 95/65) (Rx+: 165/115)12 Chest to Bar Pull Ups (Fx: Pull Ups)6 Power Cleans (135/95) (Fx: 95/65) (Rx+: 165/115)Read More

SAVE THE DATE! Come join us next Saturday, February 19th from 1-4 PM at Settle Down Brewery Co. in Falls Church, to celebrate the beginning of the CrossFit Open!  Strength E2MOM 123 Snatch Pulls to Hold in Extension + 1 High Hang Power Snatch (↑) Conditioning For Time:20/15 Calorie Bike (Fx: 15/10)800m Run300/250m Ski (Fx:...Read More

Strength 5 Rounds3 Scap Pull Ups + 2 Pull Ups to 90° + Peak Pull Up3 Wall Walks Fx:5 Rounds3 Toe Assisted Scap Pull Ups + 2 Toe Assisted Pull Ups to 90° + Toe Assisted Peak Pull Up3 Plank to Pike Walks on Box Conditioning “Partner 20.2”AMRAP 20With a Partner Alternating Rounds4 Dumbbell Thrusters...Read More

Strength E2MOM 106 Front Rack Lunges (↑) Conditioning 30 – 20 – 10Box Jump Overs (24/20) (Rx+: 27/22)Alternating Pistol Squats (Fx: Reverse Goblet Lunges (24/16))American Kettlebell Swings (32/24) (Fx: 24/16)Read More

Strength E3MOM 18High Hang Power Clean + Push Press + Hang Power Clean + Push Jerk + Power Clean + Split Jerk (↑) Conditioning AMRAP 88 Push Press (135/95) (Fx: 95/65) (Rx+: 155/105)16 Burpees Over the BarRead More

Strength E3MOM 152 Tempo Overhead Squats (5555) “Amanda” 9 – 7 – 5Ring Muscle UpsSquat Snatches (135/95)Read More

Weekly OverviewEvents/ClassesMondayTurkish Get UpsTuesdayTempo Overhead SquatsWednesdayClean/Press/Jerk ComplexAb Attack at 6:45 PMThursdayFront Rack LungesFridayPull Up/Wall WalksComp WOD at 7:15 AMSaturdaySnatch ComplexSundayCossack/Goblet Squats Strength 4 Rounds5 Each Arm Turkish Sit Ups + 2 Turkish Get Ups5 Seated Leg Lifts5 Seated Straddle Leg Lifts Conditioning E2MOM 201: 12 Each Arm Dumbbell Suitcase Deadlifts (50/35) (Fx: 35/20) (Rx+: 70/50)AMRAP...Read More