StrengthEvery 2:30, 6 Sets3 Back Squat1-2) 70-75%3-4) 75-80%5-6) 80-85% Superset Accessory (3+ out of 6 sets)10 Prone Swimmers ConditioningFor Time:50/38 Calorie Bike (FX: 35/26) (RX+: 60/45) (2:00 Cap)50 Wall Balls (20/14) (FX: 35) (RX+: 60)*8:00 CapRead More

Weekly OverviewEvents/ClassesMonday“Armistice” Veterans Day WODTuesdayBack Squat WednesdayLong ConditioningThursdaySnatchFridaySkies Out, Bi’s/Tri’s OutSaturdaySquad WODSundayUnilateral Lower Body StrengthEvery 2:00, 8 Sets1-3) 1 Power Clean + 1 Hang Power Clean + 1 High Hang Power Clean (↑, start at 55-60% 1RM CJ)4-8) 1 Power Clean + 1 Hang Power Clean (↑)*Hold onto bar between reps “Armistice”AMRAP 1111 Power Clean (135/95)11...Read More

StrengthEvery 1:30, 3 Rounds1) 10 Tempo Dumbbell Press2) 10 Tempo Ring Rows3) 10 Tempo Strict Ring Dips (FX: Banded) (RX+: Weighted)4) :30/:30 Side Plank*Tempo – 3s down ConditioningAMRAP 10500/400m Row (FX: 400/300m)25 Hand Release Push-Ups (FX: Push-Ups)100 Double Unders (FX: 75)Read More

Squad WODAMRAP 25 w/ Partner – Split Reps Any Way50 Calorie Bike (FX: 35)50 Kettlebell Swings (24/16) (FX: 16/12)50 Wall Balls (20/14) (FX: 14/10)50 Calorie Ski (FX: 35)50 Sit-Ups50 Box Jump Overs (24/20) (FX: Get Overs)Read More

Conditioning3 Rounds for Time:800m Run (FX: 600m)50′ Double Dumbbell Lunge (Traps) (RX+: Double Kettlebell Front Rack)500/400m Row (FX: 400/300m)50′ Double Dumbbell Lunge (Traps) (RX+: Double Kettlebell Front Rack)*30:00 Cap*Weights: (50/35) (FX: 35/20) (RX+: 24/16) CooldownEMOM 61-2) Hip Flexor Lunge3-4) Single Leg Forward Fold5-6) Lacrosse Ball Mash Glutes *1:00 each side!Read More

Join us for our Fall Social! Wine tasting at Dominion Wine & Beer!Where: Dominion Wine and Beer, 107 Rowell Ct, Falls ChurchWhen: Saturday, November 16th, 6:30 – 8:30 PM What to expect: We will be tasting and enjoying 4 different glasses of wine, paired with a buffet of food in the comfort of a heated...Read More

Work on your core strength and mobility at Core-Flex! Tonight at 5:45 PM! StrengthEvery 2:00, 8 Sets1 Hang Power Snatch + 1 Power Snatch1-3) 60-65%4-6) 65-70%7-8) 70-75%*Hold onto the bar b/t reps ConditioningAMRAP 10250/200m Row75 Double Unders (FX: 50 OR Single Unders)15 Hang Power Snatch (75/55) (FX: 55/35)*RX Min: 3 RoundsRead More

StrengthEvery 3:00, 4 Sets5 Front Squats (65, 70, 75, 80%) Superset Accessory (3+ out of 4)10 Weighted Wrist Rotations ConditioningFor Time:24-18-12-6 Burpees Over Bar12-9-6-3 Cleans – Ascending Weights*RX: (135/95), (185/125), (205/145), (225/155)*RX+: (135/95), (185/125), (225/155), (275/185)*FX: (95/65), (135/95), (155/105), (165/115)*14:00 CapRead More

Weekly OverviewEvents/ClassesMondayCore, Gymnastics DevelopmentTuesdayFront Squat WednesdaySnatch5:45pm Core FlexThursdayUpper Body Push / PullFridayLong ConditioningSaturdaySquad WODSundayUpper Body Push / Pull  StrengthEvery 1:30, 3 Rounds1) 100′ Double Dumbbell Overhead Carry2) 10-15 Strict Hanging Knee/Leg Raises3) 20 Seated Banded Rows ConditioningAMRAP 12200m Run6 Handstand Push-Ups (FX: 4) (RX+: Strict OR 2″/1″ Deficit)1 Rope Climb (RX+: 50/50 Legless)*RX/RX+ Min: 4 RoundsRead More

StrengthEvery 2:00, 3 Rounds1) 12/12 Back Rack Split Squat (30-40% of 1RM Back Squat)2) 12/12 Single Leg Hip Thrust3) 100’/100′ Single Kettlebell Farmer’s Carry ConditioningAMRAP 104-8-12-16, etc.Goblet Box Step Ups (24/20) (24/16) (FX: 16/12)Russian Kettlebell Swings (24/16) (FX: 16/12)Burpee Over KettlebellRead More