Wednesday, June 5, 2024


Wednesday, June 5, 2024

Jump Rope and Toes-To-Bar Skills Clinic TONIGHT at 5:45 PM!

Reminder: The gym will be CLOSED this Saturday and Sunday as we will be hosting the CrossFit Level 2 Seminar. Join us on Saturday morning at 8:30 AM at Caboose in Vienna for a walk/run on the W&OD Trail followed by drinks instead!

4 Rounds for Time:
500/400m Row (FX: 400/300m) (RX+: 550/450m)
10 Deadlifts (185/125) (FX: 135/95) (RX+: Overhand, 225/155)
20 Burpees Over Bar
80 Double Unders (FX: 60)
*25:00 Cap

Optional Finisher
2 Rounds for Quality
:30-1:00/:30-1:00 Side Plank
10/10 Lateral Box/Plate Step Ups
:30/:30 Single Leg Forward Fold