Seventh Heaven today at 7:15 AM!Squad WOD: 9 & 10 AM Squad WOD4 Rounds for Time – w/ Partner, Split Reps Any Way500/400m Row (FX: 400/300m)20 Toes to Bar (FX: 15) (RX+: 30)500/400m Row (FX: 400/300m)3 “DT” Complexes (135/95) (FX: 95/65) (RX+: 155/105)*12 Deadlift + 9 Hang Power Clean + 6 Push Jerks*35:00 CapRead More

Final call for tickets to the Caps game! Caps v. Canadians – February 6th, 7pmTickets: $85, includes food, and unlimited wine, beer, and soft drinksSign-Up Here! StrengthEvery 3:00, 4 Rounds3 30X-Tempo Bench Press + 3 Bench Press (70-75% 1RM Bench Press) +15 Banded Face Pulls*Bench: 3 reps with 3s descent, then 3 “regular” speed reps...Read More

StrengthEvery 2:00, 6 Sets1-3) 1 Squat Snatch + 1 High Hang Squat Snatch (65-70% of 1RM Snatch)4-6) 1 Squat Snatch + 1 Hang Squat Snatch (70-75%)*Hold onto bar between reps Conditioning2 Rounds of 6:00 on/3:00 offAMRAP10 Power Snatch (95/65) (FX: 75/55) (RX+: 115/80)20 Wall Balls (20/14)10 Hang Squat Snatch (95/65) (FX: 75/55) (RX+: 115/80)20 Medicine...Read More

Want to get better at Kipping/Butterfly Pullups? Join us for the Skills Clinic tonight at 5:45 PM! StrengthEvery 1:30, 3 Rounds1) 6-8 Strict Pull-Ups (FX: Banded) (RX: Weighted)2) 6-8 Strict Ring Dips (FX: Banded) (RX: Weighted)3) 10 Weighted Hollow Rocks + 10 V-Ups (FX: Hollow Rocks + Tuck-Ups) (RX+: Weighted V-Ups) ConditioningFor Time:250/200m Row (FX:...Read More

StrengthEvery 3:00, 4 SetsFront Squat1) 8 @65-70%2) 6 @70-75%3) 6 @75-80%4) 4 @80-85% Superset Accessory20 Banded Pullaparts ConditioningEMOM 121) 16/12 Calorie Bike (FX: 12/9) (RX+: 18/14)2) 8 50′ Shuttle Runs (FX: 6) (RX+: 9)3) AMRAP Devil’s Press (50/35) (FX: 35/20)4) RestRead More

Happy New Year! Holiday class schedule – we will have class at 9 AM and 10 AM. Weekly OverviewEvents/ClassesMondayNew Year’s Day Holiday Partner WODTuesdayFront SquatWednesdayStrict Gymnastics5:45pm Kipping Pull-Ups/Butterfly Pull-UpSkills ClinicThursdaySnatchFridayBench PressSaturdaySquad WODSundaySled Pulls, Core New Years Partner WOD For Time – w/ Partner, Split Reps Any Way23 Synchro Burpeesinto…20 Rounds – Alternating Full Rounds3 Box...Read More

StrengthEvery 2:00, 6 Sets1-3) 2 High Hang Muscle Snatch + 1 High Hang Power Snatch (45-50% of 1RM Snatch)4-6) 3 High Hang Power Snatch (50-60%)*Hold onto bar between reps ConditioningEMOM 121) 16/12 Calorie Ski (FX: 12/9) (RX+: 18/14)2-3)AMRAP72 Double Unders (FX: 48)24 Hand Release Push-Ups (FX: 16)4) RestRead More

Conditioning4 Rounds of :45 on/:15 off1) AMRAP Calorie Row2) AMRAP Goblet Box Step Ups (24/20) (24/16) (FX: 16/12)3) AMRAP Russian Kettlebell Swings (24/16) (FX: 16/12)4) AMRAP Push Press (75/55) (FX: 55/35)5) AMRAP Toes to Bar (FX: Hanging Knee Raises)6) AMRAP Wall Balls (20/14)7) Rest*Score is total reps Optional Cooldown:45 on/:15 off1) Pigeon Pose (Side A)2)...Read More

StrengthEvery 2:30, 6 Rounds1-2) 3 Deadstop Deadlifts w/ Pause at 2″ (60-65%)3-4) 3 Deadstop Deadlift w/ Pause at Knee (65-70%)5-6) 3 Deadstop Deadlift (70-75%) ConditioningEMOM 121) 21/16 Calorie Bike (FX: 16/12) (RX+: 24/18)2) AMRAP Calorie Ski3-4) RestRead More

StrengthEvery 1:30, 5 Rounds1) 20′ Handstand Walk (FX: Development) (RX+: 40′)2) 2-4 Bar or Ring Muscle-Ups (FX: Development) (RX+: 5-7) ConditioningAMRAP 1210 50′ Shuttle Runs20 Sit-Ups25′ Single Dumbbell Overhead Walking Lunge (50/35) (FX: 35/20) (RX+: 70/50)*+25′ Lunge each roundRead More