Ring Muscle-Up Clinic at 5:45 PM tonight! Sign up on ZenPlanner. ConditioningEvery 2:30, 3 Rounds1) 500/400m Row (FX: 400/300m) (RX+: 550/450m)2) 300m Run (FX: 200m) (RX+: 400m)3)100 Double Unders (FX: 80) (RX+: 120)AMRAP Burpee Box Jump Overs (24/20)4) Rest*Score is total Burpee Box Jump OversRead More

StrengthEvery 3:00, 5 Sets3 Back Squats (80-85%)FX:5 Back Squats1-3) 70-75%4-5) 75-80%Superset Accessory (3+ out of 5 sets):20-:30 PVC Lat Stretch (each side) ConditioningFor Time:40 Wall Balls (20/14) (RX+: 50)40 Toes to Bar (FX: 25) (RX+: 50)40 Wall Balls (20/14) (RX+: 50)*10:00 CapRead More

Struggling with any aches or pains? Dr. Zac Cohen and his team from Cohen Health & Performance in McLean (specializing in injury rehabilitation, performance training, and physical therapy) will be at the gym from 5-6:30 PM tonight doing free evaluations! Come stop by if you have questions or want an evaluation. Weekly OverviewEvents/ClassesMondayPower Snatch, “Isabel”TuesdayBack...Read More

Yoga cancelled today! See you next Sunday! StrengthEvery 3:00, 4 Rounds10 Bent Over Row +10 30X-Tempo Dumbbell Bench Press ConditioningAMRAP 127 – 50’ shuttle runs 21 Medicine Ball Sit-Ups (20/14) (FX: Sit-Ups)63 Double Unders (FX: 42)Read More

Squad WODAMRAP 25 w/ Partner – Split Reps Any Way400m Team Run (FX: 300m)25 Front Squats (115/80) (FX: 95/65) (RX+: 135/95)25 Shoulder to Overhead (115/80) (FX: 95/65) (RX+: 135/95)5 Rope Climbs (FX: 3) (RX+: 50/50 Legless Rope Climbs)Read More

StrengthEvery 2:00, 3 Rounds1) 8/8 Back Rack Box Step Ups2) 8/8 Single Leg Hip Thrust ConditioningEvery 1:30, 3 Rounds1) 16/12 Calorie Ski (FX: 12/9) (RX+: 18/14) + AMRAP Back Rack Reverse Lunges (75/55) (FX: 55/35) (RX+: 95/65)2) Rest3) 16/12 Calorie Bike (FX: 12/9) (RX+: 18/14) + AMRAP Bar Facing Burpees4) RestRead More

StrengthEvery 3:00, 5 Sets4 Deadlifts1-2) 75-80%3-5) 80-85%FX:5 Deadlifts (70-75%)Superset Accessory (3+ out of 5 sets):20/:20 Single Arm Bottoms Up Kettlebell Hold ConditioningAMRAP 820/15 Calorie Row (FX: 15/11)20 Wall Balls (20/14) (FX: 15)10 Single Dumbbell Snatch (50/35) (FX: 35/20) (RX+: 70/50)Read More

Build up your mobility and stability at Core-Flex tonight at 5:45 PM! Sign up on ZenPlanner! StrengthEvery 3:00, 5 Sets4 Bench Press1-3) 75-80%4-5) 80-85% Superset Accessory (3+ out of 5 sets)10/10 Side Lying Shoulder Flexion ConditioningAMRAP 155-10-15-20, etc. (FX: 4, 8 , 12, 16, etc.)Hand Release Push-UpsPull-Ups (RX+: Chest to Bar Pull-Ups)*50 Double Unders (FX:...Read More

StrengthEvery 3:00, 5 Sets1 Hang Power Clean + 1 Push Jerk + 1 Power Clean + 1 Split Jerk (↑, start at 55-60% 1RM CJ) Conditioning3 Rounds for Time:400m Run (FX: 300m)7-5-3 Clean and JerksRX: (165/115), (185/125), (205/145)FX: (135/95), (155/105) (165/115)RX+: (185/125), (205/145), (225/155)*12:00 CapRead More

Weekly OverviewEvents/ClassesMondayBack SquatTuesdayClean and Jerk ComplexWednesdayBench Press5:45 PM – Core FlexThursdayDeadliftFridayLower Body Balance and StabilitySaturdaySquad WOD7:15 AM – Seventh Heaven Comp WODSundayUpper Body Push/Pull StrengthEvery 3:00, 5 Sets4 Back Squats1-2) 75-80%3-5) 80-85%FX:5 Back Squats (70-75%)Superset Accessory (3+ out of 4 sets)10/10 Side Lying External Rotation ConditioningAMRAP 1015 Sit-Ups (FX: 10)15 Toes to Bar (FX: 10)...Read More