We are finally seeing some good news for Virginia businesses to re-open! The Governor of Virginia just gave his proposed timeline for this to happen…with the caveat that the timeline could change. As of now, businesses in VA will be able to open up on Friday, May 15th (GREAT NEWS!!). Based on current information available,...Read More

At Home WOD Stream TimesMondayCrossFit – 12:00PM JOIN HERE30 Minute Mobility – 5:00PM JOIN HERECore Blast – 6:00PM JOIN HERETuesdayYoga– 12:00PM JOIN HERECrossFit – 5:30PM JOIN HERE WednesdayCrossFit – 12:00PM JOIN HERE30 Minute Mobility – 5:00PM JOIN HERECore Blast – 6:00PM JOIN HEREThursdayCrossFit – 12:00PM JOIN HEREYoga– 5:30PM JOIN HEREFridayCrossFit – 12:00PM JOIN HERE Nutrition Seminar –...Read More

Virtual Classes! Yoga– 10:00AM JOIN HERE “Michael” was CrossFit’s second hero WOD (after “J.T.”), posted on the CrossFit Main Site as the workout of the day for July 15, 2005 (050715). The post said: “With heavy hearts we offer our prayers and condolences to his wife, Laura, and 14-month-old daughter, Molly. The price of freedom, and...Read More

Virtual Classes! CrossFit – 10:00AM JOIN HERE Strength:AMRAP 10 100ft Single Arm Carry (Left)100ft Single Arm Carry (Right)20 Weighted Cossack Squats 10 Standing Single Arm High Pull (Left)10 Standing Single Arm High Pull (Right) Conditioning:For time 10 Burpees Over Odd Object 10 Odd Object Power Cleans 20 Burpees Over Odd Object 20 Odd Object Cleans 30 Burpees...Read More

Virtual Classes! CrossFit – 12:00PM JOIN HERE Nutrition Seminar – 5:00PM JOIN HERE Strength:EMOM x 15 1: 12 Good Mornings2: :45 Wall Sit 3: :45 Hollow Hold Conditioning:EMOM 251: AMRAP Double Unders 2: AMRAP Russian Twist 3: AMRAP Jump Switch Lunges 4: Max Distance Broad Jumps5: Rest  Read More

Virtual Classes! CrossFit – 12:00PM JOIN HEREYoga– 5:30PM JOIN HERE Strength:10 Rounds:30 AMRAP Strict Handstand Push Ups:30 Rest Conditioning:AMRAP 12 20 Dumbbell/Kettlebell Step Ups 20 Bench Dips 20ft Handstand Walk (Fx: Bear Crawl) Use a single Dumbbell/Kettlebell for step ups. For bench dips position your hands shoulder-width apart on a secured bench or stable chair. Slide your butt...Read More

Virtual Workouts!!! CrossFit – 12:00PM JOIN HERE 30 Minute Mobility – 5:00PM JOIN HERE Core Blast – 6:00PM JOIN HERE Core Strength:3 Rounds 100 Bicycles Kicks 100 Flutter Kicks 1:00 Plank Hold 1:00 RestConditioning: 24 – 21 – 18 – 15 – 12 – 9 – 6 – 3 No Push up BurpeesKettlebell/Dumbbell Swings100m Run...Read More

Virtual Workouts!!! Yoga– 12:00AM JOIN HERECrossFit– 5:30PM JOIN HERE Strength: E2MOM 125 Each Leg Goblet Bulgarian Split Squats (32×1) Knee should not be touching the floor while pausing.Conditioning:5 Rounds Work 3:00/Rest 1:00AMRAP16 Alternating Dumbbell or Kettlebell Hang Clean and Jerks12 Air Squats8 Push Ups Pick up where you let off at the start of every work period.Read More

At Home WOD Stream TimesMondayCrossFit – 12:00PM JOIN HERE30 Minute Mobility – 5:00PM JOIN HERECore Blast – 6:00PM JOIN HERETuesdayYoga– 12:00PM JOIN HERECrossFit – 5:30PM JOIN HERE WednesdayCrossFit – 12:00PM JOIN HERE30 Minute Mobility – 5:00PM JOIN HERECore Blast – 6:00PM JOIN HEREThursdayCrossFit – 12:00PM JOIN HEREYoga– 5:30PM JOIN HEREFridayCrossFit – 12:00PM JOIN HERE Nutrition Seminar –...Read More

Virtual Classes! Yoga– 10:00AM JOIN HERE Strength: Every 2:30 for 5 Rounds8 Goblet squats (:10 Pause at Bottom of Each Rep) Conditioning: 3 Rounds 30 Dumbbell Thrusters (15L/15R)30 Burpees Over the Dumbbell If you do not have a dumbbell, you can use a kettlebell/barbell or any other weighted object. Complete all 15 reps on one arm...Read More