StrengthEMOM 63-5 Bar Muscle-Ups (FX: 1-2 OR Chest to Bar Pull-Ups) Rest 2:00EMOM 61) 10 Banded Strict Chin-Ups (RX+: No Band)2) 10-15 Ring Rows ConditioningAMRAP 12200/150m Row15 Toes to Bar (FX: 10)200/150m Row30 Sit-Ups (FX: 20)200/150m Row60 Crossover Single Unders (FX: 40)Read More

THANK YOU to everyone who came to compete, or support us at Sadie Hawkins this past weekend! We had a blast welcoming everyone into our home! Congrats to Peyton and Megan for taking 1st place in the Varsity division, Coach Elizabeth and Mo for taking 2nd in the Junior Varsity division, and Adam and Vickie...Read More

POWER YOGA, 8 AM! Family and Friends (non-members) welcome to drop-in to Yoga for $10! StrengthEvery 2:00, 3 Rounds1) 50’/50′ Single Kettlebell Front Rack Walking Lunge2) 100’/100′ Single Arm Banded Farmer’s Carry Conditioning6 Rounds of :45 on/:15 off1) 16/12 Calorie Row (FX: 12/9) (RX+: 20/15)2) AMRAP Burpee Box Jump Overs (24/20)3) Rest*Score is total BBJORead More

There will be no classes today, as the gym is closed for the Sadie Hawkins Competition! We will have 70 athletes (17 from CFR7!) from all over the DMV coming to compete!First event kicks off at 8:30 AM and we finish around 3 PM. Come cheer, eat, and shop!Vendors: Airrosti Rehab Center – Aches and...Read More

StrengthEvery 2:00, 3 Rounds1) 15 Dumbbell Bench Press + :30-:45 Plank2) 10 Feet Elevated Ring Rows + 20 Alternating Dumbbell Bicep Curls Conditioning2 Rounds of 3:00 on/1:30 off – w/ Partner, Split in Any Way1) AMRAP Calorie Bike – Resting Partner in Goblet Hold2) AMRAP Calorie Ski – Resting Partner in Single Arm Suitcase Hold*Kettlebell...Read More

Strength/Skill3 Rounds of :45 on/:15 off1) 10 Cossack Squats2) 10 Spanish Squats3) 40-60 Crossover Single Unders OR Speed Steps4) 15-20 Hollow Rocks Conditioning3 Rounds for Time:800m Run (FX: 600m)40 Wall Balls (20/14) (FX: 30) (RX+: Unbroken)120 Double Unders (FX: 90) (RX+: 160)*28:00 CapRead More

Join us for Core-Flex tonight at 5:45 PM! StrengthEvery 2:00, 5 Sets3-Position Power Snatch1-3) 65-70%4-5) 70-75%*High Hang, Hang, Floor*Hold onto bar between reps Conditioning4 Rounds of :45 on/:15 off1) AMRAP Calorie Row2) AMRAP Power Snatch (95/65) (FX: 75/55)3) AMRAP Burpees Over Bar4) AMRAP Chest to Bar Pull-Ups (FX: Pull-Ups)5) Rest*Score is total repsRead More

StrengthIn 15:00Establish 3RM Back Squat FX:Every 3:00, 5 Sets5 Back Squats1) 65-70%2) 70-75%3-5) 75-80% ConditioningAMRAP 93 Hang Squat Cleans (155/105) (FX: 115/80) (RX+: 185/125)9 Box Jumps Overs (30/24) (FX: 24/20)15 Sit-UpsRead More

Weekly OverviewEvents/ClassesMondayPush Press, Split JerkTuesday3RM Back Squat (FX: 5×5)WednesdaySnatch5:45pm Core FlexThursdayLong ConditioningFridayUpper Body BodybuildingSaturdayNO ClassesGym Closed forSadie Hawkins SundayLunges, Carries8am Power Yoga StrengthEvery 2:30, 6 Sets2 Push Press + 1 Split Jerk1-2) 60-65% of 1RM CJ3-4) 65-70%5-6) 70-75% Conditioning4 Rounds for Time:200m Run45 Double Unders (FX: 30)9 Handstand Push-Ups (FX: 6) (RX+: 3″/2″ Deficit OR Strict)*14:00 CapRead More

POWER YOGA with Sarah at 8 AM!Non-Members are welcome to join for $10 Yoga Drop-Ins! StrengthEvery 1:30, 4 Rounds1) 6-8 Tempo Bent Over Row2) 6-8 Tempo Strict Chin-Ups (FX: Banded)3) 15 Straight Arm Banded Pulldowns*Tempo – 3s pause at top ConditioningAMRAP 10250/200m Row (FX: 200/150m)10/10 Single Kettlebell Deadlift (24/16) (FX: 16/12) (RX+: 32/24)15 Toes to...Read More