Weekly OverviewEvents/ClassesMondayCleanTuesdayPush Press WednesdayBack Squat5:45pm Bar Muscle-UpSkills ClinicThursdayHalloween WODFridayUpper Body Push / Pull SaturdaySquad WOD9am Coffland Challenge Veteran’s Day WODSundayUnilateral Lower Body Strength and ConditioningAMRAP 1520/15 Calorie Row (FX: 15/10)15 Toes to Bar (FX: 10)10 Front Squats (115/80) (FX: 75/55)into… Rest 5:00 into…In 10:00Build to Heavy Squat Clean Single(FX: Every 2:00, 1 Power Clean + 1 Squat...Read More

POWER YOGA TODAY! 8 – 8:45 AMFamily and friends welcome for a $10 drop-in! StrengthEvery 1:30, 4 Rounds1) 10 Tempo Incline Seal Row2) 10 Tempo Double Dumbbell Straddle Z-Press3) 15-20 V-Ups/Tuck-Ups*X03-Tempo – 3s down ConditioningAMRAP 824 Sit-Ups8 Single Dumbbell Shoulder to Overhead (50/35) (FX: 35/20) (RX+: 70/50)4 Single Dumbbell Devil’s Press (50/35) (FX: 35/20) (RX+:...Read More

Seventh Heaven, Comp Class TODAY! : Join us at 7:15 AM for some fun!WODS: 9 & 10 AM Squad WOD4 Rounds of 6:00 on, 2:00 off – w/ Partner300m Team Run (FX: 200m OR Split)into…AMRAP – Alternate Full Movements12/9 Calorie Row (FX: 9/6)9 Box Jumps (24/20)6 Power Clean (135/95) (FX: 95/65) (RX+: 155/105)3 Bar Muscle-Ups...Read More

StrengthEvery 2:00, 6 Sets1 Snatch Grip Push Jerk + 1 Snatch Balance + 1 Overhead Squat1-2) 65-70%3-4) 70-75%5-6) 75-80% ConditioningEMOM 121) 16/12 Calorie Ski (FX: 12/9) (RX+: 18/14)2) 16/12 Calorie Bike (FX: 12/9) (RX+: 18/14)3-4)AMRAP30 Double Unders (FX: 20)6 Overhead Squat (95/65) (FX: 75/55) (RX+: 115/80)Read More

StrengthEver 3:00, 5 Rounds5 Deadstop Deadlift1-2) 60-65%3-4) 65-70%5) 70-75% Make-Up Option:Establish 1RM Deadlift (FX: 3RM) ConditioningAMRAP 1015 Sit-Ups (FX: 10)15 Russian Kettlebell Swings (24/16) (FX: 16/12) (RX+: 32/24)15 Toes to Bar (FX: 10)200m RunRead More

Join us for Core-Flex at 5:45 PM tonight! Sign up on ZenPlanner! StrengthEvery 2:00, 4 Rounds1) 4 Tempo Bench Press + 4 Bench Press (50-60%)2) 6 Tempo Single Dumbbell Row + 6 Single Dumbbell Row (e/s)*3s down, 1s pause (at chest for Bench, in hang for Row) Conditioning4 Rounds of 1:00 on, :10 off1) 300/250m...Read More

StrengthIn 20:00:Establish 1RM Front Squat (FX: 3RM) Make-Up Option:Establish 1RM Back Squat (FX: 3RM) ConditioningFor Time:400m Run150 Double Unders (FX: 100)10 Front Squat (165/115) (FX: 135/95) (RX+: 205/145)*7:00 CapRead More

Weekly OverviewEvents/ClassesMondayPush PressTuesdayFront Squat /1RM Back Squat Make-Up WednesdayBench Press5:45pm Core FlexThursdayDeadlift /1RM Deadlift Make-UpFridayOverhead SquatSaturdaySquad WOD7:15am CompWODSundayUpper Body Push / Pull8am Power Yoga StrengthEvery 2:00, 6 Sets3 Push Press1-3) Pause in Dip (50-60% of 1RM CJ)4-6) (↑, no misses)*Touch and Go ConditioningAMRAP 15250/200m Row8 Handstand Push-Ups (FX: 6) (RX+: Strict OR 2″/1″ Deficit)12 Pull-Ups (FX:...Read More

StrengthEvery 2:00, 3 Rounds1) 16 Back Rack Lunges (30-40% of 1RM Back Squat)2) 100′ Sandbag Bear Hug Carry3) 10 Side Plank Hip Touch + :20-:30 Side Plank (each side) ConditioningFor Time:42-30-18 Sit-Ups (FX: 35-25-15)21-15-9 Goblet Squat (24/16) (FX: 16/12) (RX+: 32/24)*10:00 CapRead More

No classes today! Instead, come support Girls Gone RX! First heat kicks off at 8 AM and we’ll finish around 3 PM! We are hosting over 30 teams of women from all over the DMV for a competition to fight breast cancer! We invite you all to come cheer on our athletes and fight breast...Read More