Sign-up for our 10 year Anniversary Celebration!
Join us Saturday, February 1st at 9 AM for an AM v. Noon v. PM throwdown and Famous Dave’s BBQ!
SIGN UP HERE to work-out OR if you want to eat!
Deadline to sign-up for your team is TODAY!

Conditioning
10 Rounds for Time:
250/200m Row
30 Double Unders (FX: 20 OR Single Unders)
3 Bar Muscle-Ups (FX: 1 OR Chest to Bar Pull-Ups) (RX+: Ring)
*25:00 Cap

Cooldown
For Quality
1:00/1:00 Calf Stretch w/ Rig
1:00/1:00 Crossbody Shoulder Stretch (Banded or w/ Rig)

Have you signed up for our 10 year Anniversary Celebration!?
Join us Saturday, February 1st at 9 AM for an AM v. Noon v. PM throwdown and Famous Dave’s BBQ!
SIGN UP HERE to work-out OR if you want to eat!
Deadline to sign-up for your team is TOMORROW!

Strength
Every 2:00, 5 Sets
3-Position Power Snatch (↑, start at 40-50% of 1RM Snatch)
*High Hang, Hang, Floor; hold onto bar b/t reps

Conditioning
For Time:
3 Rounds of
12 Box Jump Overs (24/20)
9 Power Snatch

3 Rounds of
12 Lateral Burpees Over Bar (24/20)
6 Power Snatch

3 Rounds of
12 Burpee Box Jump Overs (24/20)
3 Power Snatch

FX: (75/55) (95/65) (115/75)
RX: (95/65) (135/95) (155/105)
RX+: (95/65) (135/95) (185/125)
*18:00 Cap

Modified Martin Luther King Day Schedule!
Morning classes: 9 & 10 AM only, and normal evening schedule (4:30, 5:30, 6:30 PM)

SIGN-UP FOR OUR 10 YEAR ANNIVERSARY THROW-DOWN AND BBQ ON SATURDAY, FEBRUARY 1st!

Strength
Every 2:30, 6 Sets
Back Squat
1-2) 6 @65, 70%
3-4) 4 @75, 80%
5-6) 2 @85-90%
*Sets 1-4 are set weights, Sets 5-6 have a range

Conditioning
3 Rounds for Time:
250/200m Row
12 Front Squats (135/95) (FX: 95/65) (RX+: 155/105)
3 Rope Climbs (FX: 2) (RX+: 50/50 Legless)
*12:00 Cap

Strength
Every 2:00, 3 Rounds
1) 10/10 Half Kneeling Single Dumbbell Press
2) 10/10 Single Dumbbell Row
3) 1:00 Plank (Optional Weighted)

Conditioning
In 8:00
275/225m Ski (FX: 250/200m) (RX+: 300/250m) (1:00 Cap)
into…
AMRAP
30 Double Unders (FX: Single Unders)
5/5 Single Dumbbell Shoulder to Overhead (50/35) (FX: 35/20) (RX+: 24/16 KB)
*RX/RX+ Min: 5 Rounds

Ice Skating has been rescheduled to Sunday, January 26th!
Join us next week from 1-3 PM at the National Gallery of Art Sculpture Garden Ice Rink!

Squad WOD
AMRAP 24 – w/ Partner, Split Reps Any Way
32/24 Calorie Row (FX: 24/18)
32 Goblet Lunges (24/16) (FX: 16/12) (RX+: 32/24)
32 Sit-Ups
32/24 Calorie Bike (FX: 24/18)
32 Hang Power Cleans (115/80) (FX: 75/55) (RX+: 135/95)
32 Sit-Ups
*RX/RX+ Min: 2 Rounds