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
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
Complete the form below and then you will automatically be routed to our page with rates and the option to register for our Beginners Foundations course.
