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

Join us TOMORROW for Girls Gone RX! No CrossFit classes on Saturday as we will be 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 cancer with us! We will have food, raffle...Read More

StrengthEvery 2:30, 6 Sets3 Front Squat1-2) 31X-Tempo (55-60%)3-4) 30X-Tempo (65-70%)5-6) No Tempo (75-80%) ConditioningEMOM 101) 18/14 Calorie Bike (FX: 14/11) (RX+: 21/16)2) 16/12 Calorie Ski (FX: 12/9) (RX+: 18/14)3) AMRAP Wall Balls (20/14)4-5) Rest*RX/RX+ Min: 30 Total Wall BallsRead More

Work on your Kipping/Butterfly Pull Ups at the Skills Clinic tonight at 5:45 PM! Conditioning4 Rounds for Time (RX+: 5 Rounds)500/400m Row (FX: 400/300m)50 Double Unders (FX: 35)400m Run (FX: 300m)50 Double Unders (FX: 35)*30:00 Cap Cool-Down:45 on/:15 off1) Single Leg Forward Fold (Side A)2) Single Leg Forward Fold (Side B)3) Downdog Stretch4) Frog Pose5)...Read More

StrengthIn 25:00:Establish 1RM DeadliftFX:Establish 3RM Deadlift ConditioningAMRAP 714 Goblet Lunges (24/16) (FX: 16/12) (RX+: 32/24)7 Power Cleans (135/95) (FX: 95/65) (RX+: 165/115)*RX/RX+ Min: 3 roundsRead More

Weekly OverviewEvents/ClassesMondaySnatchTuesday1RM / 3RM Deadlift WednesdayLong Conditioning5:45pm Kipping/Butterfly Pull-Up Skills ClinicThursdayFront SquatFridayStrict GymnasticsSaturdayGirls Gone RXNo ClassesSundayUnilateral Lower Body, Core StrengthEvery 2:30, 6 Sets1-3) 1 Hang Power Snatch + 1 Hang Squat Snatch + 1 Overhead Squat (70-75%)4-6) 2 Hang Squat Snatch (75-80%)*Hold onto bar b/t reps Conditioning3 Rounds for Time:200m Run10 Burpees Over Bar10 Overhead Squat...Read More

Join us for POWER YOGA 8 AM! StrengthEvery 1:30, 3 Rounds1) 10 Standing Dumbbell Press2) 10 Banded Strict Chest to Bar Chin-Ups3) :45 Weighted Plank ConditioningAMRAP 1250 Double Unders (FX: 35)20 Sit-Ups10 Push Press (95/65) (FX: 75/55) (RX+: 115/80)Read More

Squad WOD2 Rounds of 4:00 on, 2:00 off – w/ Partner, Split Calories in Any Way1) 400m Team Run (FX: Split) + AMRAP Calorie Row2) 400m Team Run (FX: Split) + AMRAP Calorie Ski3) 400m Team Run (FX: Split) + AMRAP Calorie Bike*Score is total CaloriesRead More