Strength: E3MOM 153 Thrusters + 3 Front Squats (ME) Conditioning: 21 – 15 – 9Hang Power Snatches (135/95) (Fx: 95/65)Air SquatsEvery time you break on the snatches:200m RunRead More

Conditioning: AMRAP 3540/30 Calorie Row (Fx: 30/25)20 Burpees10 Power Cleans (135/95) (Fx: 95/65) (Rx+: 165/115)Read More

Weekly OverviewEvents/ClassesMondayDumbbell Bicep CurlsFree 7-Fit Class at 6:00PM Click Here To Register now TuesdayLong MetconWednesdayThrustersThursdayTurkish Get-UpsFree CrossFit Class at 6:00PM Click Here To Register NowFridayDeadliftsSaturdayThree Amraps Free 7-Fit Class at 10:00AM Click Here To Register nowSundayStrict Press Strength: 4 Rounds10 Each Arm Dumbbell Bicep Curls 10 Dumbbell Tricep Extensions 10 Alternating Deficit Goblet Reverse Lunges...Read More

Strength: E2MOM 124 Power Snatches + 4 Hang Power Snatches (↑) Must be touch and go. Conditioning: For Time:21 – 15 – 9 – 6 – 3 Thrusters (Rx: 95/65) (Fx: 65/55) Burpees Over the BarRead More

Free 7-Fit Class at 10:00AM Click Here To Register now Conditioning: E4MOM 201: 600m Run (Fx: 400m Run)AMRAP Strict Pull Ups (Fx: Pull Ups)2: Rest3: 600m Run (Fx: 400m Run)AMRAP Chest to Bar Pull Ups (Fx: Pull Ups)4: Rest5: 600m RunAMRAP Bar Muscle Ups (Fx: Chest to Bar Pull Ups)6: Rest At 24:001000m Run For...Read More

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