StrengthIn 15:00Establish 1RM Push Press ConditioningAMRAP 1015 Thrusters (95/65) (FX: 75/55) (RX+: 115/80)15 Toes to Bar (FX: 10)*RX+ Min: 4+15Read More

Jump Rope and Toes-To-Bar Skills Clinic TONIGHT at 5:45 PM!Reminder: The gym will be CLOSED this Saturday and Sunday as we will be hosting the CrossFit Level 2 Seminar. Join us on Saturday morning at 8:30 AM at Caboose in Vienna for a walk/run on the W&OD Trail followed by drinks instead! Conditioning4 Rounds for...Read More

StrengthEvery 1:30, 5 Rounds1) 3 Weighted Strict Chin-Ups (↑) (FX: 6 Banded/Strict)2) 100′ Double Dumbbell Overhead Carry Conditioning3 Rounds for Time:400m Run10 Bar Muscle-Ups (FX: 6 OR Chest to Bar Pull-Ups) (RX+: 15)*15:00 CapRead More

Weekly OverviewEvents/ClassesMondayBenchmark WOD “The Chief”TuesdayGymnastics Pull, Overhead Stability WednesdayLong Conditioning5:45pm Jump Rope/Toes to Bar Skills ClinicThursday1RM Push PressFridayLower Body PumpSaturdayGym Closed for CrossFit Level 28:30am W&OD Trail Walk/Run + Caboose TavernSundayGym Closed for CrossFit Level 2  StrengthEvery 1:30, 8 Sets1 Power Clean (↑, start at 50-60% 1RM CJ) “The Chief”5 Rounds of 3:00 on/1:00 offAMRAP 33 Power...Read More

Join us for Power Yoga at 8 AM today! ConditioningEMOM 281) 16/12 Calorie Ski (FX: 12/9) (RX+: 18/14)2) 16/12 Calorie Bike (FX: 12/9) (RX+: 18/14) 3-5)AMRAP100m Run15 Sit-Ups40 Double Unders (FX: 25) 6-7) Rest Post-WOD Cooldown2 Rounds of :45 on/:15 off1) Seal Pose Press-Ups2) Pigeon / Samson Lunge (Side A)3) Pigeon / Samson Lunge (Side...Read More

Squad WODFor Time w/ Partner – Split Reps Any Way80/60 Calorie Row (FX: 60/45)40 Burpee Box Jump Overs (24/20)40 Squat Cleans (95/65) (FX: 75/55)40 Burpee Chest to Bar Pull-Ups (FX: Burpee Pull-Ups)40/30 Calorie Row (FX: 30/22)20 Burpee Box Jump Overs (24/20)20 Squat Cleans (135/95) (FX: 95/65)20 Burpee Bar Muscle-Ups (FX: Chest to Bar Pull-Ups) (RX+:...Read More

StrengthEMOM 161) 10 Strict Press (55-65% of 1RM)2) 20 Underhand Banded Pullaparts3) 10 Bent Over Row4) 20 Tibialis Raises ConditioningAMRAP 10100m Run10 Single Dumbbell Hang Snatch (Side A)10 Single Dumbbell Overhead Lunge (Side A)100m Run10 Single Dumbbell Hang Snatch (Side B)10 Single Dumbbell Overhead Lunge (Side B)*(50/35) (FX: 35/20) (RX+: 24/16 Kettlebell)Read More

StrengthEvery 2:30, 6 Sets3 30X-Tempo Back Squat w/ Banded Hip Abduction1-2) 55-60%3-4) 60-65%5-6) 65-70% Conditioning3 Rounds for Time:250/200m Row (FX: 200/150m) (RX+: 300/250m)25 Wall Balls (20/14) (FX: 20) (RX+: Unbroken)75 Double Unders (FX: 60) (RX+: 100)*14:00 CapRead More

Join us for Core-Flex at 5:45 PM tonight! StrengthEvery 2:00, 9 Sets1-3 ) 1 High Hang Power Snatch + 1 Power Snatch (60-65%)4-6) 1 Hang Power Snatch + 1 Power Snatch (65-70%)7-9) 1 2″ Low Hang Power Snatch + 1 Power Snatch (70-75%)*Reset b/t reps ConditioningAMRAP 840′ Handstand Walk (FX: 4 Wall Walks) (RX+: 60′...Read More

Conditioning3 Rounds of 4:00 on/1:00 off – w/ Teams of 3, Split Reps Any Way1) AMRAP Calorie Ski2) AMRAP Calorie Bike3) AMRAP Calorie Row*Score is average Calories per athlete Optional Cooldown2-3 Rounds for Quality10 Cossack Squats10 Prone Swimmers6 Samson LungesRead More