Photo by Anthony Ledesma ConditioningEvery 2:00, 3 Rounds1) 30/22 Calorie Ski (FX: 24/18) RX+: 34/26) 2-3) AMRAP8 Goblet Box Step Ups (24/20) (24/16) (FX: 16/12) (RX+: 32/24)8 Russian Kettlebell Swings (24/16) (FX: 16/12) (RX+: 32/24)24 Double Unders 4) RestRead More

Have you signed up for the CrossFit Open!? Games.CrossFit.Com – $20 to join!Team Draft: Monday, February 13th! – Don’t wait! AMRAP 25 with a Partner Partner 1:300/250m Row (FX: 200/150m) Partner 2: 10 Power Cleans 10 Front Squats *5 synchro burpees over bar every time you switch!**Continue where partner left offBarbell: (95/65) (FX: 75/55) (RX+:...Read More

StrengthEvery 1:30, 3 Rounds1) 3×5 Toes to Bar (FX: 4×3) (RX+: 3×7)2) 50′ Double Kettlebell Overhead Carry3) 4-8 Ring Dips (FX: Banded Strict Ring Dips) (RX+: Strict) ConditioningFor Time:10-20-30Single Kettlebell Hang Snatch (24/16) (FX: 16/12) (RX+: 32/24)Weighted Sit-Ups (15/10) (FX: Sit-Ups) (RX+: 25/15)3 Rope Climbs after each round (FX: 2) (RX+: 4)*14:00 CapRead More

Join us on Saturday, February 11th from 1-4pm at Settle Down Easy Brewing Co. in Falls Church to celebrate the beginning of the CrossFit Open! The Open is ALL ABOUT community, and the opportunity to meet members from different class times and cheer each other on. We’ll kick it off with some drinks and tacos!...Read More

Join Coach Kevin for a Toes-to-Bar/Double Unders Skills Clinic tonight at 5:45 PM! StrengthIn 15:00Establish 1RM Strict Press ConditioningFor Time:75 Double Unders (FX: 50)into…2 Rounds of15 3″/2″ Deficit Handstand Push-Ups (FX: No Deficit) (RX+: Strict, NO deficit)15 Burpee Box Jump Overs (24/20)into…75 Double Unders (FX: 50)*14:00 CapRead More

Photo by Anthony Ledesma StrengthEvery 2:00, 8 Sets1-4) 2 High Hang Power Clean w/ Pause in Dip (↑, start around 60-65% of 1RM C+J)5-8) 2 High Hang Power Clean (↑)*Hold onto bar between reps Conditioning3 Rounds for Time:20/15 Calorie Row (FX: 16/12)15 Hang Power Clean (115/80) (FX: 95/65) (RX+: 135/95)20 Single Kettlebell Front Rack Lunge...Read More

Weekly OverviewEvents/ClassesMonday1RM/3RM Front SquatTuesdayPower CleanWednesday1RM Strict Press5:45pm Toes to Bar/Double Under Skills ClinicThursdayDeadliftFridayGymnastics DevelopmentSaturdaySquad WODSundayConditioning Intervals StrengthIn 20:00Establish 1RM Front Squat FX: 3RM Front Squat ConditioningAMRAP 810 Chest to Bar Pull-Ups (FX: Pull-Ups)(RX+: 7 Chest to Bar Pull-Ups + 3 Bar Muscle-Ups)20 Wall Balls (20/14)Read More

StrengthEvery 2:00, 6 Sets1-2) 3 Position Muscle Snatch (↑)3-6) 3 Position Power Snatch (↑)*Hold onto bar between reps*3 Position Snatch – 3 Reps total (1 High Hang, 1 Hang, 1 Full) ConditioningFor Time:21-15-9Power Snatch (75/55) (FX: 55/35) (RX+: 95/65)Bar Facing Burpees50 Double Unders after each round (FX: 35)*14:00 CapRead More

Seventh Heaven this morning at 7:15 AM! Photo by Anthony Ledesma 5 Rounds of :45 on/:15 off w/ Partner1) AMRAP Calorie Bike (P1)2) AMRAP Calorie Bike (P2)3) AMRAP Calorie Ski (P1)4) AMRAP Calorie Ski (P2)5) AMRAP Calorie Row (P1)6) AMRAP Calorie Row (P2)*Score is total caloriesRead More

StrengthEvery 1:30, 4 Rounds1) 10 Double Kettlebell Hang Clean (FX: 8/8 Single Kettlebell Hang Clean)2) 1-3 Short Legless Rope Climbs (FX: 2 Rope Climbs/Development) (RX+: 1-3 Legless) Conditioning4 Rounds of 2:00 on/2:00 off16 Box Jumps (30/24) (FX: 24/20)16 Kettlebell Swings (24/16) (FX: 16/12) (RX+: 32/24)AMRAP Toes to BarRead More