Kabul 13 In honor of the 13 United States Service Members killed in the Kabul Airport Attack on August 15, 2021 Marine Corps Lance Cpl. David Espinoza, 20, of Rio Bravo, Tex.Marine Corps Sgt. Nicole Gee, 23, of Roseville, Calif.Marine Corps Staff Sgt. Darin Taylor Hoover, 31, of UtahArmy Staff Sgt. Ryan Knauss, 23, of...Read More

Strength E3MOM 156 Deadlifts1: 70 – 75%2: 70 – 75%3: 75 – 80%4: 75 – 80%5: 75 – 80% Conditioning 3 Rounds36 Wall Balls (20/14) (Rx+: 11’/10′)6 Ring Muscle Ups (Fx: Burpees Chest to Bar Pull Ups) (Rx+: 10)Read More

#goals Strength E2MOM 18Split Jerks1 – 3: 3 @65 – 70%4 – 6: 2 @70 – 75%7 – 9: 1 @75 – 80% Conditioning 3 Rounds400m Run4 Rope Climbs (Fx: 2) (Rx+: 2 Legless, 2 Legged)16 Burpee Box Jumps (24/20) Time Cap: 14:00Read More

Strength Every 1:30 for 8 Sets2 Power Cleans @80 – 85% Conditioning E2MOM 825 Jumping Air SquatsAMRAP Hang Squat Cleans (185/125) (Fx: 135/95) (Rx+: 205/135)Read More

Don’t forget about our Handstand Pushup/Handstand Walk Skills Clinic tomorrow at 6:45PM! Reserve your spot now on ZenPlanner! Athlete Success Story – Heather and David Platt When our family moved to Northern Virginia a few years ago, we knew we wanted to join a CrossFit box, but we weren’t sure where to start. After visiting...Read More

Weekly OverviewEvents/ClassesMondayPartner WODFree 7-Fit Class at 6:30PM! Click here to register now. TuesdayBack SquatsWednesdayPower CleanHSPU/Handstand Walk Skills Clinic at 6:45 PM! Sign up on ZenPlanner!ThursdaySplit JerksFree 7-Fit Class at 6:30PM! Click here to register now. FridayDeadliftSaturdayKabul 13Free 7-Fit Class at 10AM! Click here to register now. SundayHang Squat Snatches Conditioning AMRAP 10With a Partner Alternating...Read More

Strength E3MOM 155 Bench Press (↑)10 Supinated Grip Ring Rows Conditioning 42 – 30 – 18Wall Balls (20/14) (Rx+: 11’/10′)BurpeesRead More

Strength Every 1:30 for 8 Sets2 Hang Squat Cleans @75 – 80% Conditioning AMRAP 147 Push Press (95/65) (Fx: 75/55) (Rx+: 135/95)14 Overhead Lunges (95/65) (Fx: 75/55) (Rx+: 135/95)21 Box Jumps (24/20)Read More

Conditioning AMRAP 30400m Run20 Alternating Dumbbell Hang Snatches (50/35) (Fx: 35/20) (Rx+: 70/50)10 Strict Handstand Push Ups (Fx: Kipping)5 Bar Muscle Ups (Fx: Burpee Chest to Bar Pull Ups)Read More

Strength E3MOM 156 Deadlifts1: 70 – 75%2: 70 – 75%3: 70 – 75%4: 75 – 80%5: 75 – 80% Conditioning 50 – 40 – 30 – 20 – 10Air SquatsRussian Kettlebell Swings (24/16) (Fx: 16/12) (Rx+: 32/24)Double UndersRead More