StrengthEvery 2:00, 3 Rounds1) 15 Banded Overhead Tricep Extension + 10 Dumbbell Bench Press2) 15 Banded Hammer Curls + 10 Ring Rows3) :30-:45 Plank + :15 Plank Get Ups ConditioningFor Time:250/200m Ski (FX: 200/150m) (RX+: 300/250m) (1:00 Cap)80 Double Unders (FX: 60) (RX+: 120)20 Burpees to 12″ Target (FX: 6″)*8:00 CapRead More

Conditioning“12 Days of Christmas”For Time:1 Clean and Jerk (155/105) (FX: 135/95)2 Ring Muscle Ups (FX: Chest to Bar Pull-Ups)3 Handstand Push-Ups (4″ Deficit for Men) (FX: Handstand Push-Ups)4 Front Squats (155/105) (FX: 135/95)5 Ring Dips6 Burpees7 Kettlebell Swings (32/24) (FX: 24/16)8 Box Jumps (24/20)9 Wall Balls (20/14)10 Chest to Bar Pull-Ups (FX: Pull-Ups)11 Shoulder to...Read More

StrengthEvery 2:00, 3 Rounds1) 100′ Forward Sled Pull2) 50’/50′ Mixed Dumbbell Overhead and Kettlebell Farmer’s Carry (KB or DB)3) :15-:30/:15-:30 Starfish Side Plank (FX: Side Plank) ConditioningEvery :30, 6 Rounds1) AMRAP Calorie Bike2) Rest3) Rest4) Rest*Score is lowest Calorie roundRead More

StrengthEvery 2:00, 3 Rounds 1) 8/8 31X-Tempo Single Kettlebell Front Rack Bulgarian Split Squat (FX: Bodyweight or Goblet) 2) 8/8 X13-Tempo Single Dumbbell Row 3) 10-15 Row Erg Pike-Ups (FX: Tuck-Ups) *3s tempo down/eccentric, 1s pause at bottom of Split Squat/Top of Row ConditioningAMRAP 1220/15 Calorie Row (FX: 15/11)80 Crossover Single Unders (FX: 60 or...Read More

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