Billy Goat Trail & Brews THIS Saturday, October 28th!WHEN: We will be carpooling from CFR7 at 9AM!WHERE: Park in one of the Great Falls Public Parking Lots (across from Old Angler’s Inn, 10801 MacArthur Blvd)HOW: We will hike the C&O Canal Towpath to the top of the Billy Goat Trail, then hike the Billy Goat...Read More

Handstand Push-up/Handstand Walk Clinic TONIGHT at 5:45 PM Sign up for the Skills Clinic on Zen Planner! StrengthEvery 2:30, 5 SetsDeadlift1) 4 @70-75%2-3) 2 @75-80%4-5) 1 @80-85% ConditioningAMRAP 10100m Run8 Box Jump Overs (24/20)4 Power Cleans (165/115) (FX: 135/95) (RX+: 185/125)Read More

StrengthEvery 1:30, 9 Sets1-6) 3-6 Muscle-Ups (Bar or Ring)(FX: 1-2)7-9) 3-6 Strict Pull-Ups (RX+: Weighted) OREvery 1:30, 3 Rounds1) 6 Banded Strict Chest to Bar Pull-Ups2) 6 Banded Strict Ring Dips3) :45-1:00 Plank Conditioning4 Rounds for Time:250/200m Row (FX: 200/150m) (RX+: 300/250m)48 Double Unders (FX: 32) (RX+: 60)12 Toes to Bar (FX: 8) (RX+: 15)*14:00...Read More

Weekly OverviewEvents/ClassesMonday1RM/3RM Back SquatTuesdayMuscle-Up DevelopmentWednesdayDeadlift5:45 PM Handstand Push-Up/Walk Skills ClinicThursdaySnatch ComplexFridayTempo Push/PullSaturdaySquad WOD11:30 AM – Billy Goat Trail and BrewsSundayUnilateral Push/Pull, Core Testing ScheduleWeek of 10/23: 1RM/3RM Back Squat (Mon)Week of 10/30: 1RM/3RM Deadlift (Mon)Week of 11/6: Back Squat Make-Up (Mon) StrengthIn 25:00:Establish 1RM Back Squat FX:Establish 3RM Back Squat ConditioningAMRAP 88 Thrusters (75/55) (FX:...Read More

StrengthEvery 1:30, 4 Rounds1) 8/8 Banded Row in Side Plank2) 8/8 Single Dumbbell Bench Press3) 15 Lu Raises ConditioningAMRAP 1040 Crossover Single Unders (FX: 30)15 Hand Release Push-Ups (FX: Push-Ups)15 Sit-Ups15 Box Jumps (24/20)Read More

Squad WODFor Time w/ Partner – Split Reps Any Way1000/800m Row (FX: 800/600m) (RX+: 1200/1000m)into…3 Rounds of300m Team Run (FX: 200m)20 Power Clean (135/95) (FX: 95/65) (RX+: 155/105)4 Rope Climbs (FX: 3) (RX+: 5)into…1000/800m Row (FX: 800/600m) (RX+: 1200/1000m)*26:00 CapRead More

StrengthEvery 2:30, 6 Sets1-4) 3 Split Jerk (70-75% of 1RM CJ)5-6) 10 Strict Press in Split (20-30%) ConditioningEMOM 121) 250/200m Ski (FX: 200/150m) (RX+: 300/250m)2) AMRAP Wall Walks (RX+: Wall Walk into Wall Facing Strict Handstand Push-Up)3) Rest4) Rest*Score is total repsRead More

StrengthEMOM 151) 6-8 Strict Chin-Ups (FX: Banded) (RX+: Weighted)2) 10 Push-Ups w/ Pause on Floor (RX+: Deficit)3) 15 Tuck-Ups/V-Ups ConditioningIn 10:00800m Run (FX: 600m)into…AMRAP in remaining time10 Single Dumbbell Devil’s Press (50/35) (FX: 35/20) (RX+: 70/50)15 Toes to Bar (FX: 10)Read More

StrengthEvery 2:30, 5 SetsBack Squat1) 4 @70-75%2-3) 2 @75-80%4-5) 1 @80-85% Conditioning3 Rounds for Time:250/200m Row (FX: 200/150m) (RX+: 300/250m)20 Jump Squats20 Back Rack Reverse Lunges (75/55) (FX: 55/35) (RX+: 95/65)*12:00 CapRead More

StrengthEvery 1:30, 4 Rounds1) 6-8 Strict Handstand Push-Ups (FX: 3-4) (RX+: 10-12)2) 10 Feet Elevated Ring Rows (FX: Ring Rows) (RX+: Weighted) Conditioning4 Rounds for Time:15 Push Press (95/65) (FX: 75/55) (RX+: 115/80)45 Double Unders (FX: 30)15 Pull-Ups (FX: 10) (RX+: Chest to Bar Pull-Ups)45 Double Unders (FX: 30)*14:00 CapRead More