Conditioning6 Rounds of :30 on, :30 off1) AMRAP Calorie Ski2) AMRAP 50′ Shuttle Runs3) AMRAP Calorie Bike4) AMRAP Burpees to 6″ Target*Score: Total Reps/Calories Cooldown1:30 on, :15 off1-2) Hip Flexor Lunge (:45 each side)3-4) Pigeon Pose5-6) Single Leg Forward FoldRead More

Order your 2025 United Long Sleeve T-Shirt!Deadline to order is this WEDNESDAY, January 15. Cost: $40Click link to order: ORDER HERE! Weekly OverviewEvents/ClassesMondaySnatchTuesdayConditioning IntervalsWednesdayDeadliftThursdayThruster ComplexFridayUpper Body Push/PullSaturdaySquad WODSeventh Heaven 7:15 AMSundayUpper Body Push/Pull1pm CFR7 Ice Skating(Sculpture Garden Rink, D.C.) StrengthEvery 2:00, 8 Sets1-4) 2 Hang Power Snatch + 1 Overhead Squat (↑, start at 50-60%...Read More

StrengthEvery 2:00, 3 Rounds1) 10/10 Back Rack Split Squat (30-40% of 1RM Back Squat)2) :30-:45 / :30-:45 Side Plank Conditioning6 Rounds of 1:00 on, :15 off1) Max Calorie Row2) Rest*Score: Average Calorie Row (Round Down)Read More

Squad WODAMRAP 12 w/ Partner – Split Reps Any Way36/24 Calorie Ski (FX: 24/18)24 Dumbbell Bench Press (50/35) (FX: 35/20)12 50′ Shuttle Runs Rest 6:00 AMRAP 12 w/ Partner – Split Reps Any Way36/24 Calorie Bike (FX: 24/18)24 Pull-Ups (FX: Jumping Pull-Ups)12 Synchro Front Squats (95/65) (FX: 65/55)Read More

We are having the Optimum Wellness and Nutrition (O.W.N.) Challenge Kickoff/Nutrition Seminar TOMORROW at 11 AM! If you have any questions about your nutrition and eating habits, this will be a great way to learn more! Click here to find out more! StrengthEvery 2:00, 3 Rounds1) 100’/100′ Single Dumbbell Overhead Carry2) 100’/100′ Single Arm Banded...Read More

Conditioning6 Rounds of 3:00 on, 1:00 offAMRAP24 Sit-Ups12 Power Snatch (115/80) (FX: 95/65) (RX+: 135/95)24 Lateral Burpees Over Bar12 Bar Muscle-Ups (FX: Chest to Bar Pull-Ups OR 8 Bar Muscle-Ups) (RX+: Ring)24 Box Jumps (24/20)*RX/RX+ Min: 2 Rounds Cooldown1:00 Straddle Pose1:00 Downdog to Seal Pose1:00/1:00 Banded Lat StretchRead More

StrengthIn 15:00Establish 5RM Back SquatFX:Every 3:00, 5 Sets5 Back Squats (60, 65, 70, 75, 80%)Superset Accessory (3+ out of 5 sets):30/:30 Weighted Ankle Mobilization ConditioningIn 3:0032/24 Calorie Bike (FX: 24/18) (RX+: 40/30) (1:00 Cap)50′ Double Dumbbell Front Rack Lunge (50/35) (FX: 35/20) (RX+: 32/24 KB)AMRAP Calorie Ski in Remaining Time*Score: Total Calorie SkiRead More

Tuesday 5:30 and 6:30 AM classes CANCELLED (it will freeze tonight!). NORMAL SCHEDULE THE REST OF THE DAY! See you starting at 9:30 AM! We are having the Optimum Wellness and Nutrition (O.W.N.) Challenge Kickoff/Nutrition Seminar this Saturday at 11 AM! If you have any questions about your nutrition and eating habits, this will be...Read More

Snow Day Schedule!EVENING CLASSES CANCELLED due to snow! OPEN GYM from 4-6 PM for those who can make it in safely! Check back for updates on Tuesday morning classes, as we expect temperatures to drop! Weekly OverviewEvents/ClassesMondayCleanTuesdayStrict PressWednesdayBack SquatThursdayLong ConditioningFridayShoulder Stability and CoreSaturdaySquad WOD11 AM – Nutrition Seminar/Wellness Challenge KickoffSundayUnilateral Lower Body StrengthEvery 2:00, 9...Read More

StrengthEvery 2:00, 3 Rounds1) 8 Tempo Goblet Squat w/ Banded Hip Abduction2) 8 Tempo Hip Thrust*Squat Tempo: 3s down, 3s pause*Hip Thrust Tempo: 3s squeeze, 3s down ConditioningAMRAP 1515/12 Calorie Row (FX: 12/9)15 Burpee Box Jump Overs (24/20) (FX: Step Overs)15 Wall Balls (20/14) (FX: 14/10)*RX Min: 4 RoundsRead More