Saturday, November 4, 2017


Saturday, November 4, 2017

Join our Free CrossFit Today at 11:30 am. No CrossFit Experience needed. Bring a friend and sign up HERE:

Thursday, November 9th at 5:30 pm, Runnng Clinic. Running is one of the most challenging things a person can do. Whether for short distance at high speeds or long distances at a moderate or slower pace. It is definitely difficult if you don’t have the technique. Join us with Philip from Potomac River Running Vienna for a running clinic to better prepare you for the Workout of the day.


Handstand Push-ups (or deficit HSPU)

10 min AMRAP

Scaled: Kipping HSPU technique

Overhead Squat 155/105, Fx:115/80
Toes to Bar, Fx: abmat sit ups (2x reps: 4-8-12-16-12-8-4)