ONE week left to make a donation to our Little Lights fundraiser and we match it! We are so close to our goal!! Donate HERE!!! Little Lights is a non-profit organization that empowers under-served youth and families in Washington, D.C. through practical assistance, racial reconciliation, and the love of Christ. Strength: E4MOM 2015 Barbell Roll-Outs50m...Read More

Strength: EMOM 161 Squat Clean (ME) Conditioning: 2 Rounds50/40 Calorie Row (Fx: 40/30)50 Wall Balls (20/14) Time Cap 15:00Read More

Strength: AMRAP Unbroken Strict Press– Rest 2:00 –AMRAP Unbroken Push Press– Rest 2:00 –AMRAP Unbroken Push Jerk Rx: (115/80) (Fx: 75/55) (Rx+ 135/95) Score is total reps. Conditioning: AMRAP 1612 Toes To Bar (Fx: 10) 24 Box Jumps (24/20)12 Front Rack Lunges (115/80) (Fx: 75/55) (Rx+: 135/95)Read More

Free CrossFit Class at 6:00PM Click Here To Register Now Strength: 3 Rounds 10 Reverse Burpees (Rx+: Candlesticks)20 Shoulder Taps (Fx: Pike on Box Shoulder Taps) (Rx+: Free Standing) :45 Active Pull-up Hang (Fx: :30) Conditioning: 3 Rounds6 Each Arm Dumbbell Front Squat (50/35) (Fx: 35/20) (Rx+: 70/50)12 Burpees6 Each Arm Dumbbell Thrusters (50/35) (Fx:...Read More

As we reconvene our operations after the coronavirus shutdown, we realize class attendance is starting to look different than prior to the shutdown. Many of you are operating under a different schedule as you work from home, watch your kids and try to balance your time under this new reality.    After analyzing our attendance...Read More

Strength: Tabata Mountain Climbers– Rest 1:00 –Tabata KB Halo (Alternate Directions each Round) – Rest 1:00 –Tabata Dumbbell Flys Conditioning: 30 – 20 – 10Handstand Push Ups (Fx: Hand Release Push Ups)Box Jumps (24/20)Read More

Happy 4th of July!! First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, was killed by sniper fire on April 29, 2007 while fighting against an enemy ambush in Anbar Province, Iraq. He is survived by his father, Colonel...Read More

TWO weeks left to make a donation to our Little Lights fundraiser and we match it! We are so close to our goal!! Donate HERE!!! Little Lights is a non-profit organization that empowers under-served youth and families in Washington, D.C. through practical assistance, racial reconciliation, and the love of Christ. Strength: E2MOM 123 Hang Power...Read More

Strength: E3MOM 153 Tempo Front Squats (30×1) + 3 Front Squats (↑) Conditioning: AMRAP 103 – 6 – 9 – 12 – 15…Wall Balls (20/14) Russian KB Swings (Rx: 32/24)(Fx: 24/16)Read More

Strength: E2MOM 124 Power Cleans + 4 Hang Power Cleans (↑)Must be touch and go. Conditioning: 5 Rounds10 Alternating Dumbbell Hang Split Snatches (50/35) (Fx: 35/20) (Rx+: 70/50)10 Alternating Dumbbell Hang Clean and Split Jerks (50/35) (Fx: 35/20) (Rx+: 70/50)10 Burpees Over the DumbbellRead More