5:45pm Jump Rope and Toes to Bar Skills ClinicTopics covered:– Jump Rope sizing – Crossover Single Under and Double Under drills– Types of gymnastics grips– Toes to Bar progressions StrengthEvery 2:30, 6 Sets1-3) 1 Squat Clean + 1 High Hang Power Clean + 1 Push Jerk (70-75% of 1RM CJ)4-6) 1 Squat Clean + 1...Read More

Join us to see the Washington Capitals v Canadians on Tuesday, Feb 6th at 7 PM! Tickets: $85 (includes complimentary food, unlimited wine, beer, and soft drinks)DEADLINE TO BUY TICKETS: Sunday, Jan 7thSIGN-UP HERE 4 Rounds for Time: 500/400m Row (FX: 400/300m) 30 Sit-Ups 15 Burpee Box Jump Overs (24/20) 3 Rope Climbs (FX: 2)...Read More

Weekly OverviewEvents/ClassesMondaySnatchTuesdayLong ConditioningWednesdayClean and Jerk5:45pm Double Unders/Crossovers and Toes to Bar Skills ClinicThursdayLunge, Row, CoreFridaySled Pull, Hip Thrusts, CoreSaturday“12 Days of Christmas”Holiday WODSundayUpper Body Pump StrengthEvery 2:30, 6 Sets3-Position Squat Snatch (↑, start at 55-60% of 1RM Snatch)*3 reps – Floor, Hang, High Hang*Hold onto bar between reps Conditioning3 Rounds of 3:00 on/1:00 offAMRAP60 Double...Read More

StrengthEvery 2:00, 4 Rounds1) 10 Straight Arm Banded Pulldowns + 10 Banded Wide Grip Strict Pull-Ups2) 10 Ring Rows + 10 Bent Over Row Conditioning4 Rounds of :30 on/:30 off1) AMRAP Calorie Ski2) AMRAP Calorie Bike3) AMRAP Calorie Row4) AMRAP 50′ Shuttle Runs*Score is total Calories/RepsRead More

“8 Nights of Hanukkah”8 Rounds for Time w/ Partner – Split Reps Any Way8 Power Cleans (135/95) (Fx: 115/75)8 Burpees Over the Bar8 Shoulder to Overhead (135/95) (Fx: 115/75)8 Box Jumps (24/20)8 Handstand Pushups (Fx: Hand Release Pushups)8 Kettlebell Swings (32/24) (Fx: 24/16)8 Toes to Bar8 Thrusters (135/95) (Fx: 115/75)*Compare to 12/15/22Read More

StrengthEvery 2:00, 3 Rounds1) 12 Back Rack Reverse Lunges (40-50% 1RM Back Squat)2) 12 Hip Thrusts (50%+ 1RM Back Squat)3) :15 Sandbag Bear Hug Hold + 100′ Sandbag Bear Hug Carry ConditioningAMRAP 1016/12 Calorie Row (FX: 12/9)50 Double Unders (FX: 35)10 Goblet Lunges (32/24) (FX: 24/16) (RX+: Double Dumbbell Front Rack (50/35))Read More

StrengthEvery 2:00, 8 Sets1-4) 3 Power Snatch (65-70% of 1RM Snatch)5-8) 2 Power Snatch (70-75%) ConditioningIn 8:00500/400m Ski (FX: 400/300m) (RX+: 550/450m) (2:00 Cap)into…AMRAP in remaining time16 Sit-Ups4 Power Snatch (115/80) (FX: 95/65) (RX+: 135/95)Read More

“Cindy”AMRAP 205 Pull Ups10 Push Ups15 Air Squats*Compare to 12/6/2022 Optional Finisher2-3 Rounds for Quality5+5+5 Prone IYT15 Banded High Row + External Rotation:30 Reverse Plank Optional Cooldown1:00/1:00 Banded Lat Stretch1:00/1:00 Crossbody Banded Shoulder Stretch:30/:30 Pec Stretch w/ Rig1:00-2:00 Saddle PoseRead More

StrengthEvery 2:00, 6 Sets1-3) 2 High Hang Power Clean w/ Pause in Catch (65-70%)4-6) 2 Hang Power Clean w/ Pause in Catch (70-75%)*Hold onto bar between reps ConditioningFor Time:150 Double Unders (FX: 100)25/20 Calorie Row (FX: 20/15)25 Hang Power Cleans (155/105) (FX: 115/80) (RX+: 185/125)25/20 Calorie Row (FX: 20/15)150 Double Unders (FX: 100)*13:00 CapRead More

Weekly OverviewEvents/ClassesMondayFront SquatTuesdayCleanWednesday“Cindy” Benchmark WODCore Flex CancelledThursdaySnatchFridayLunge, Hip Thrust, SandbagSaturday“8 Nights of Hanukkah”Holiday WODSundayPulling Supersets,Conditioning Intervals StrengthEvery 3:00, 4 SetsFront Squat1) 10 @60-65%2-3) 8 @65-70%4) 6 @70-75% ConditioningEMOM 121) 16/12 Calorie Bike (FX: 12/9) (RX+: 18/14)2) 8 50′ Shuttle Runs (FX: 6) (RX+: 9)3) AMRAP Burpee Box Jump Overs (24/20)4) RestRead More