StrengthIn 15:00Establish 3RM Bench PressConditioningEMOM 121) Descending Calorie Ski2) Descending Calorie Bike3) AMRAP Bar Muscle-Ups (FX: Chest to Bar Pull-Ups)4) Rest*FX: (16/12) (14/10) (12/9)*RX: (18/14) (16/12) (14/10)*RX+: (20/15) (18/14) (16/12)Read More

Weekly OverviewEvents/ClassesMondayBack SquatTuesday3RM Bench PressWednesdayBodybuilding Pull, Gymnastics Push5:45 PM – Core FlexThursdayDeadliftFridayOverhead Stability, Gymnastics PullSaturdaySquad WODSundayConditioning Intervals StrengthEvery 3:00, 5 Sets2 Back Squats1-2) 80-85%3-5) 85-90%FX:4 Back Squats1) 70-75%2-5) 75-80%Superset Accessory (3+ out of 5 sets)10/10 90/90 Hip Internal Rotation Lift Offs ConditioningAMRAP 9250/200m Row (FX: 200/150m)20 Box Jump Overs (24/20)10 3″ Deficit Goblet Reverse Lunge...Read More

StrengthEvery 2:30, 6 Sets1-3) 3 High Hang Power Clean + 3 Push Jerks (55-60% of 1RM CJ)4-6) 2 Hang Power Cleans + 2 Push Jerks (60-65%)*Hold onto barbell for entire complex Conditioning3 Rounds for Time:80 Double Unders (FX: 60) (RX+: 100)20 Single Dumbbell Hang Clean and Jerks (50/35) (FX: 35/20) (RX+: 70/50)*11:00 CapRead More

Squad WOD3 Rounds of 8:00 on/2:00 off – w/ Partner, Split Reps Any WayAMRAP100 Calorie Row100 Wall Balls (20/14)100 Single Dumbbell Box Step Ups (24″/20″) (50/35) (FX: 35/20) (RX+: 70/50)100 Sit-Ups100 Push-Ups (RX+: Hand Release Push-Ups)*FX: 80 reps for each movement*Continue where you left offRead More

StrengthEvery 3:00, 5 Sets3 Deadlifts (80-85%)FX:5 Deadlifts1-3) 70-75%4-5) 75-80%Superset Accessory (3+ out of 5 sets)10 Cossack Squats ConditioningFor Time36/28 Calorie Bike (FX: 28/21) (RX+: 40/30) (2:00 Cap)600m Run (FX: 400m)*7:00 CapRead More

StrengthEvery 3:00, 5 Sets4 Strict Press1-3) 75-80%4-5) 80-85% Superset Accessory (3+ out of 5 sets)5/5 30X-Tempo Bodyweight Bulgarian Split Squats ConditioningAMRAP 1020 Goblet Lunges (50/35) (FX: 35/20)10 Handstand Push-Ups (FX: 6) (RX+: 5 Strict + 5 Kipping)2 Rope Climbs (FX: 1)Read More

Ring Muscle-Up Clinic at 5:45 PM tonight! Sign up on ZenPlanner. ConditioningEvery 2:30, 3 Rounds1) 500/400m Row (FX: 400/300m) (RX+: 550/450m)2) 300m Run (FX: 200m) (RX+: 400m)3)100 Double Unders (FX: 80) (RX+: 120)AMRAP Burpee Box Jump Overs (24/20)4) Rest*Score is total Burpee Box Jump OversRead More

StrengthEvery 3:00, 5 Sets3 Back Squats (80-85%)FX:5 Back Squats1-3) 70-75%4-5) 75-80%Superset Accessory (3+ out of 5 sets):20-:30 PVC Lat Stretch (each side) ConditioningFor Time:40 Wall Balls (20/14) (RX+: 50)40 Toes to Bar (FX: 25) (RX+: 50)40 Wall Balls (20/14) (RX+: 50)*10:00 CapRead More

Struggling with any aches or pains? Dr. Zac Cohen and his team from Cohen Health & Performance in McLean (specializing in injury rehabilitation, performance training, and physical therapy) will be at the gym from 5-6:30 PM tonight doing free evaluations! Come stop by if you have questions or want an evaluation. Weekly OverviewEvents/ClassesMondayPower Snatch, “Isabel”TuesdayBack...Read More

Yoga cancelled today! See you next Sunday! StrengthEvery 3:00, 4 Rounds10 Bent Over Row +10 30X-Tempo Dumbbell Bench Press ConditioningAMRAP 127 – 50’ shuttle runs 21 Medicine Ball Sit-Ups (20/14) (FX: Sit-Ups)63 Double Unders (FX: 42)Read More