Squad WODAMRAP 24 – w/ Partner, Alternate Full Movements200m Team Run8 Thrusters (95/65) (FX: 75/55) (RX+: 115/80)12 Toes to Bar (FX: 8)8 Hang Power Clean (95/65) (FX: 75/55) (RX+: 115/80) Cooldown1:00/1:00 Deep Hip Flexor Lunge1:00-2:00 Saddle PoseRead More

StrengthSkies Out, Bi’s/Tri’s OutEvery 1:30, 3 Rounds1) 12 Ring Rows2) 16 Alternating Dumbbell Bicep Curls3) 12 Push-Ups OR Max Unbroken Push-Ups4) 16 Banded Tricep Pulldown Conditioning8 Rounds of :30 on, 10 off1) AMRAP Calorie Row2) Rest*Score: Total CaloriesRead More

StrengthEvery 2:30, 6 Sets3 Squat Snatch1-2) 65-70%3-4) 70-75%5–6) 75-80%*Reset b/t reps ConditioningAMRAP 1020 Burpees Over Dumbbell20 Alternating Dumbbell Snatch (50/35) (FX: 35/20)20 Goblet Box Step Ups (24/20) (50/35) (FX: 35/20)*RX Min: 2 roundsRead More

Join us this Saturday evening for our wine tasting at Dominion Wine and Beer! 6-8 PM! Sign-Up Here! Conditioning4 Rounds for Time:600m Run10 Bar Muscle-Ups (FX: 6 OR Chest to Bar Pull-Ups) (RX+: Ring)60 Double Unders (FX: 40)*32:00 Cap Cooldown:1:00/1:00 Banded Lat Stretch1:00/1:00 Lacrosse Ball Mash Arches1:00-2:00 Straddle Pose w/ RigRead More

StrengthEvery 2:30, 6 Sets3 Back Squat1-2) 70-75%3-4) 75-80%5-6) 80-85% Superset Accessory (3+ out of 6 sets)10 Prone Swimmers ConditioningFor Time:50/38 Calorie Bike (FX: 35/26) (RX+: 60/45) (2:00 Cap)50 Wall Balls (20/14) (FX: 35) (RX+: 60)*8:00 CapRead More

Weekly OverviewEvents/ClassesMonday“Armistice” Veterans Day WODTuesdayBack Squat WednesdayLong ConditioningThursdaySnatchFridaySkies Out, Bi’s/Tri’s OutSaturdaySquad WODSundayUnilateral Lower Body StrengthEvery 2:00, 8 Sets1-3) 1 Power Clean + 1 Hang Power Clean + 1 High Hang Power Clean (↑, start at 55-60% 1RM CJ)4-8) 1 Power Clean + 1 Hang Power Clean (↑)*Hold onto bar between reps “Armistice”AMRAP 1111 Power Clean (135/95)11...Read More

StrengthEvery 1:30, 3 Rounds1) 10 Tempo Dumbbell Press2) 10 Tempo Ring Rows3) 10 Tempo Strict Ring Dips (FX: Banded) (RX+: Weighted)4) :30/:30 Side Plank*Tempo – 3s down ConditioningAMRAP 10500/400m Row (FX: 400/300m)25 Hand Release Push-Ups (FX: Push-Ups)100 Double Unders (FX: 75)Read More

Squad WODAMRAP 25 w/ Partner – Split Reps Any Way50 Calorie Bike (FX: 35)50 Kettlebell Swings (24/16) (FX: 16/12)50 Wall Balls (20/14) (FX: 14/10)50 Calorie Ski (FX: 35)50 Sit-Ups50 Box Jump Overs (24/20) (FX: Get Overs)Read More

Conditioning3 Rounds for Time:800m Run (FX: 600m)50′ Double Dumbbell Lunge (Traps) (RX+: Double Kettlebell Front Rack)500/400m Row (FX: 400/300m)50′ Double Dumbbell Lunge (Traps) (RX+: Double Kettlebell Front Rack)*30:00 Cap*Weights: (50/35) (FX: 35/20) (RX+: 24/16) CooldownEMOM 61-2) Hip Flexor Lunge3-4) Single Leg Forward Fold5-6) Lacrosse Ball Mash Glutes *1:00 each side!Read More

Join us for our Fall Social! Wine tasting at Dominion Wine & Beer!Where: Dominion Wine and Beer, 107 Rowell Ct, Falls ChurchWhen: Saturday, November 16th, 6:30 – 8:30 PM What to expect: We will be tasting and enjoying 4 different glasses of wine, paired with a buffet of food in the comfort of a heated...Read More