We have 2 events this evening! Bar Muscle Up Clinic at 5:45 PM – sign up on ZenPlanner!Nutrition Seminar at 7:30 PM – details here StrengthEvery 2:00, 3 Rounds1) 10 Hip Thrust (↑) + :15-:20 Glute Bridge Hold2) 10 Bent Over Row (↑) + :15-:20 Ring Row Hold*Start Hip Thrust at 65-70% of 1RM Back...Read More

StrengthEvery 1:30, 6 Sets1-3) 2 Muscle Snatch + 1 Power Snatch (↑, start at 40-45% 1RM Snatch)4-6) 2 Power Snatch (↑ to Metcon Weight) Conditioning3 Rounds for Time:500/400m Row (FX: 400/300m)16 Chest to Bar Pull-Ups (FX: Pull-Ups) (RX+: +4 Bar Muscle-Ups)8 Power Snatches (155/105) (FX: 115/80) (RX+: 185/125)*20:00 Cap Post-WOD CooldownElbow Supported External Rotation 3×15/151:00/1:00...Read More

Weekly OverviewEvents/ClassesMondayCleanTuesdaySnatchWednesdayHip Thrust/Bent Over RowKipping/Butterfly Pull-Up Skills Clinic at 5:45 PMNutrition Seminar at 7:30 PMThursdayBench PressFridayFront SquatSaturdaySquad WODSundayStrict Press StrengthEvery 2:00, 8 Sets1-4) 2 High Hang Squat Clean + 1 Push Jerk (70-75% of 1RM CJ)5-8) 1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Push Jerk (75-80%)*Hold onto bar between reps...Read More

StrengthEvery 1:30, 4 Rounds1) 8/8 Single Dumbbell Bulgarian Split Squat2) 8/8 Single Leg Romanian Deadlift3) 10/10 Side Plank Hip Touch ConditioningEvery 1:30, 3 Rounds1) 24/18 Calorie Row (FX: 20/15) (RX+: 30/22)2) 20 Jump Switch Lunges + AMRAP Burpee Box Jump Overs (24/20)3) Rest*Score is total Burpee Box Jump OversRead More

Come cheer on our teams as they take on teams from all over the DMV at our Sadie Hawkins Competition! When: The first event will start at 8 AM! Athletes will be competing all day, with the final events scheduled to start around 3 PM. Cost: FREE for spectators! What to expect: We will have...Read More

ConditioningAMRAP 30800m Run (FX: 600m)2 Rope Climbs (FX: 1) (RX+: 50/50 Legless)15 Deadlifts (185/125) (FX: 135/95) (RX+: 225/155)2 Rope Climbs (FX: 1) (RX+: 50/50 Legless)30 Hand Release Push-Ups (FX: Push-Ups) Post-WOD Cooldown1:00/1:00 Pigeon1:00/1:00 Couch StretchDeadbugs OR Hollow Rocks 3×12-16Read More

StrengthEvery 2:00, 8 Sets1-4) 1 Snatch Pull + 1 High Hang Squat Snatch + 1 Overhead Squat (65-70%)5-8) 1 Snatch Pull + 1 Hang Squat Snatch + 1 Overhead Squat (70-75%)*Hold onto bar between reps ConditioningAMRAP 1020 Med Ball Sit-Ups (20/14) (FX: Sit-Ups)20 Wall Balls (20/14)250/200m Row (FX: 200/150m)Read More

New Class Alert! “Core-Flex”Every other Wednesday, at 5:45 PMCome strengthen your core and work on your mobility with Coach Kevin! See you TONIGHT! StrengthEvery 1:30, 5 Rounds1) 1-3 PVC Hurdle Jump Ladders2) 50′ Sandbag Bear Hug Carry PVC Hurdle Jump Options1) Cone Jumps2) 6″ + 9″ + 12″ + 12″3) 12″ + 20″ + 24″...Read More

StrengthEvery 2:00, 6 Sets1 Push Press + 1 Split Jerk (↑, start at 60-65% 1RM CJ) Conditioning3 Rounds for Time:400m Run (FX: 300m)9 Shoulder to Overhead (185/125) (FX: 135/95) (RX+: 205/145)*12:00 CapRead More

Weekly OverviewEvents/ClassesMondayBack SquatTuesdayPush Press/Split JerkWednesdayPVC Hurdle Jumps/SandbagsAbs/Mobility Class at 5:45 PMThursdaySnatchFridayLong ConditioningSaturdayNo Class – Closed for Sadie HawkinsSadie Hawkins CompetitionSundayLower Body Balance/Stability StrengthEvery 2:30, 6 Sets3 03X-Tempo Back Squat (3s Pause in squat)1-3) 65-70%4-6) 70-75% ConditioningFor Time:30 Bar Facing Burpees30 Back Squats (135/95) (FX: 95/65) (RX+: 165/115)30 Burpees Over Bar30 Back Rack Lunge (135/95) (FX:...Read More