=============================== 3 Rounds10 Strict T2B5-10 Strict Pull Ups (C2B if possible)10-15 Ring Push Ups200m Run (Easy, recovery pace) 4 RoundsAMRAP 35 Hand Release Burpees over Bar4 Power Clean and Jerks (135/95) (Fx: 95/65) (Rx+: 155/105) 3 Ring Muscle Ups, Fx: 6 Chest to bar pull ups2 Power Snatches (135/95) (Fx: 95/65) (Rx+: 155/105) 1 Rope...Read More

=============================== Back Squat:10@60-65% 2×10@65-70%10+@70-75% Rest 2-3 mins. between sets. First 45 seconds of rest, perform slow air squats. “AMRAP 12:10 Reverse Back Rack Barbell lunges (135/95) (Fx: 115/80)10 Box Jumps (30/24) (Fx: 24/20)10 abmat situps Rx+ 155/105″Read More

=============================== Overview Of The Week:Monday: Power Snatches Tuesday: Back Squats Wednesday: Strict GymnasticsThursday: Deadlifts Friday: Bench Press Saturday: Hang Squat CleanSunday: Strict Press =============================== E2MOM 16 5 Power Snatches @ 70-75% Does not need to be touch and go. AMRAP 20:400 meter Run10 Chest 2 Bar Pull ups (Fx: 10 Pull ups)40 Double Unders20 Dumbbell...Read More

We will be keeping the 9AM WOD on Sundays. We hope you enjoy the earlier option and maximize the Day! =============================== E2MOM 16 5 Power Cleans Set 1: 60%Set 2: 60%Set 3: 65%Set 4: 65%Set 5: 70%Set 6: 70%Set 7: 75%Set 8: 75% Touch and go if possible. 3 Giant Sets5 Close Grip Bench Press...Read More

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