We will be keeping the 9AM WOD on Sundays. We hope you enjoy the earlier option and maximize the Day! Come on out and show your skills at Top Golf Loudoun’s driving range today Saturday, April 6th at 3pm! Sprawling entertainment venue with a high-tech driving range & swanky lounge with drinks & games. So...Read More
Come on out and show your skills at Top Golf Loudoun’s driving range tomorrow, Saturday, April 6th at 3pm! Sprawling entertainment venue with a high-tech driving range & swanky lounge with drinks & games. So Bring a Friend!!! Address: 20356 Commonwealth Center Dr, Ashburn, VA 20147 =============================== 3 Rounds10 Hollow Rocks10 V-Ups or GHD sit-ups5-10 Strict...Read More
=============================== E3MOM 18 5 High Hang Squat Snatch Set 1: 55%Set 2: 60%Set 3: 60%Set 4: 65%Set 5: 65%Set 6: 70% Percentage based on 1RM Snatch 4 Rounds:25 Wall Ball Shots (20/14)50 Double Unders *3 burpees each time you break up the WBS Post WOD Finisher:3 Sets of 10 V ups15 Hollow RocksRead More
Come on out and show your skills at Top Golf Loudoun’s driving range this Saturday, April 6th at 3pm! Sprawling entertainment venue with a high-tech driving range & swanky lounge with drinks & games. So Bring a Friend!!! Address: 20356 Commonwealth Center Dr, Ashburn, VA 20147 =============================== E4MOM 20Deadlift:Set 1: 10@55-60% Set 2: 10@60-65%Set 3: 10@65-70%Set...Read More
=============================== Strict Press:3×10@60% with 3 sec. descent2×10@60% without tempo For total time9-6-3Push Jerk (115/80, Fx: 75/55)Toes to BarRest 2:00 9-6-3Push Jerk 135/95, Fx: 95/65Bar Facing Burpees (BCF Lateral)Rest 2:00 9-6-3Push Jerk 155/105, Fx: 115/80Bar Muscle ups, Fx: Chest to Bar Pull ups 18:00 Cap Rest 2 mins. between sets.Read More
=============================== OverView Of The Week:Monday: Back SquatsTuesday: Strict PressWednesday: DeadliftsThursday: Hang Squat SnatchFriday: Midline/Strict GymnasticsSaturday: Front Squats Sunday: Power Cleans =============================== Strength:Back Squat:10@55-60% 2×10@60-65%10+@65-70% Rest 2-3 mins. between sets. First 45 seconds of rest, perform slow air squats. Conditioning:AMRAP 7:28 Double Unders14 Alt. Dumbbell Power Snatches (50/35, Fx:35/20)7 Dumbbell Goblet Squats (50/35, Fx:35/20)Read More
CrossFit Kids is today, Saturday, March 30th at 10AM! Coach Addison will be spreading the love of fitness and fun in engaging ways with our community kids ages 8-12. Classes are $15 (cash, paypal, venmo or billable to memberships of parent or guardian) for 1 hour taking place on select Saturdays of the month. For...Read More
CrossFit Kids is this Saturday, March 30th at 10AM! Coach Addison will be spreading the love of fitness and fun in engaging ways with our community kids ages 8-12. Classes are $15 (cash, paypal, venmo or billable to memberships of parent or guardian) for 1 hour taking place on select Saturdays of the month. For...Read More
CrossFit Kids is this Saturday, March 30th at 10AM! Coach Addison will be spreading the love of fitness and fun in engaging ways with our community kids ages 8-12. Classes are $15 (cash, paypal, venmo or billable to memberships of parent or guardian) for 1 hour taking place on select Saturdays of the month. For...Read More
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