Conditioning2 Rounds of 6:00 on, 4:00 offAMRAP20 Toes to Bar (FX: 15)50 Double Unders (FX: 35)10 Squat Cleans (155/105) (FX: 115/80) (RX+: 185/125) Post-Metcon Strength/Skill3 Rounds for QualityAccumulate :30-:45 L-Sit on Parallettes/Ring Support or Seated L-Sit Leg Lift30 Tibialis RaisesRead More

Ab Attack with Coach Mariah at 5:45 PM tonight! StrengthIn 15:00Establish 3RM Bench Press ConditioningEMOM 121) 16/12 Calorie Ski (FX: 12/9) (RX+: 18/14)2) 16/12 Calorie Bike (FX: 12/9) (RX+: 18/14)2) AMRAP Handstand Walk (FX: Wall Walks)4) Rest*1 Rep = 6′ Handstand Walks (1 mat), 1 Wall WalkRead More

StrengthEvery 2:00, 6 Sets1-2) 3 33X-Tempo Back Squat (55-60%)3-4) 3 31X-Tempo Back Squat (65-70%)5-6) 3 Back Squat (75-80%)*33X – 3s descent, 3s pause, explode*31X – 3s descent, 1s pause, explode ConditioningFor Time:5-10-15-20-15-10-5Box Jump Overs (24/20)Russian Kettlebell Swings (24/16) (FX: 16/12) (RX+: 32/24)*12:00 CapRead More

Weekly OverviewEvents/ClassesMondayPower SnatchTuesdayBack SquatWednesday3RM Bench Press5:45 PM – Ab AttackThursdayConditioningFridaySplit JerkSaturdaySquad WOD7:15 AM – Seventh HeavenSundayPrehab and Conditioning StrengthEvery 2:00, 8 Sets1-4) 1 Snatch Pull w/ Pause in Extension + 1 High Hang Power Snatch (↑, start at 60-65%)5-8) 1 Power Snatch + 1 High Hang Power Snatch (↑)*Hold onto bar between reps ConditioningAMRAP 812...Read More

Photo by Anthony Ledesma ConditioningEvery 2:00, 3 Rounds1) 30/22 Calorie Ski (FX: 24/18) RX+: 34/26) 2-3) AMRAP8 Goblet Box Step Ups (24/20) (24/16) (FX: 16/12) (RX+: 32/24)8 Russian Kettlebell Swings (24/16) (FX: 16/12) (RX+: 32/24)24 Double Unders 4) RestRead More

Have you signed up for the CrossFit Open!? Games.CrossFit.Com – $20 to join!Team Draft: Monday, February 13th! – Don’t wait! AMRAP 25 with a Partner Partner 1:300/250m Row (FX: 200/150m) Partner 2: 10 Power Cleans 10 Front Squats *5 synchro burpees over bar every time you switch!**Continue where partner left offBarbell: (95/65) (FX: 75/55) (RX+:...Read More

StrengthEvery 1:30, 3 Rounds1) 3×5 Toes to Bar (FX: 4×3) (RX+: 3×7)2) 50′ Double Kettlebell Overhead Carry3) 4-8 Ring Dips (FX: Banded Strict Ring Dips) (RX+: Strict) ConditioningFor Time:10-20-30Single Kettlebell Hang Snatch (24/16) (FX: 16/12) (RX+: 32/24)Weighted Sit-Ups (15/10) (FX: Sit-Ups) (RX+: 25/15)3 Rope Climbs after each round (FX: 2) (RX+: 4)*14:00 CapRead More

Join us on Saturday, February 11th from 1-4pm at Settle Down Easy Brewing Co. in Falls Church to celebrate the beginning of the CrossFit Open! The Open is ALL ABOUT community, and the opportunity to meet members from different class times and cheer each other on. We’ll kick it off with some drinks and tacos!...Read More

Join Coach Kevin for a Toes-to-Bar/Double Unders Skills Clinic tonight at 5:45 PM! StrengthIn 15:00Establish 1RM Strict Press ConditioningFor Time:75 Double Unders (FX: 50)into…2 Rounds of15 3″/2″ Deficit Handstand Push-Ups (FX: No Deficit) (RX+: Strict, NO deficit)15 Burpee Box Jump Overs (24/20)into…75 Double Unders (FX: 50)*14:00 CapRead More

Photo by Anthony Ledesma StrengthEvery 2:00, 8 Sets1-4) 2 High Hang Power Clean w/ Pause in Dip (↑, start around 60-65% of 1RM C+J)5-8) 2 High Hang Power Clean (↑)*Hold onto bar between reps Conditioning3 Rounds for Time:20/15 Calorie Row (FX: 16/12)15 Hang Power Clean (115/80) (FX: 95/65) (RX+: 135/95)20 Single Kettlebell Front Rack Lunge...Read More