WOD

Squad WOD4 Rounds of 7:00 on, 2:00 off w/ Partner – Split Reps Any Way400m Team Run (FX: 300m)30 Burpee Box Jump Overs (24/20) (FX:... Read More

StrengthEMOM 151) 3-5 Strict Handstand Push-Ups2) 3-5 Bar Muscle-Ups3) 15 Underhand Banded Pullaparts w/ Pause Apart FX: 1-2 BMU, Pressing/Pulling Development (Abmat/Pike HSPU, Banded Pulling,... Read More

Join us Saturday, August 3rd at 4 PM to see the Nationals v Brewers! Tomorrow is the LAST DAY to get your tickets to the... Read More

Work on your core strength and mobility at Core-Flex tonight at 5:45 PM! Conditioning4 Rounds of :50 on/:10 off1) 14/11 Calorie Ski (FX: 12/9) (RX+:... Read More

StrengthEvery 3:00, 4 Sets2 Pause Back Squat + 4 Back Squat (65-70%) Superset Accessory (3+ out of 4)5/5 Kettlebell Hip Shift “Karen”For Time:150 Wall Balls... Read More

Weekly Overview Events/Classes Monday Snatch Tuesday Back Squat,Benchmark WOD “Karen”   Wednesday Conditioning Intervals 5:45pm Core Flex Thursday Deadlift Friday Gymnastics Development Saturday Squad WOD... Read More

Conditioning4 Rounds of :30 on/:30 off1) AMRAP Calorie Row2) AMRAP Burpees to 6″ Target3) AMRAP Calorie Bike4) AMRAP Sit-Ups5) AMRAP Calorie Ski6) AMRAP Box Jumps... Read More

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq in 2007 Partner Hero WOD “Badger”3... Read More

Join us Saturday, August 3rd at 4 PM to see the Nationals v Brewers! ONE WEEKS left to get your tickets to the Nats Game!... Read More

ConditioningAMRAP 30200m Run9 Bar Muscle-Ups (FX: 6 BMU OR 9 Chest to Bar Pull-Ups) (RX+: Ring)200m Run15 Power Snatch (75/55) (RX: 55/35)200m Run21 Wall Balls... Read More