WOD / Events


At Home WOD Stream Times
MondayCrossFit – 12:00PM JOIN HERE
30 Minute Mobility – 5:00PM JOIN HERE
Core Blast6:00PM JOIN HERE
TuesdayYoga12:00PM JOIN HERE
CrossFit – 5:30PM JOIN HERE
WednesdayCrossFit – 12:00PM JOIN HERE
30 Minute Mobility – 5:00PM JOIN HERE
Core Blast6:00PM JOIN HERE
ThursdayCrossFit – 12:00PM JOIN HERE
Yoga5:30PM JOIN HERE
FridayCrossFit – 12:00PM JOIN HERE
Nutrition Seminar – 5:00PM JOIN HERE
SaturdayCrossFit – 10:00AM JOIN HERE
SundayYoga10:00AM JOIN HERE

You can find all of the past workout recordings HERE!!


Strength:
E2MOM 16
1: 10 Alternating Cossack Squats (Weighted if possible)
2: 10 Nordic Hamstring Curls (Fx: Towel Hamstring Curl)

Conditioning:
20 – 15 – 10 – 15 – 20
Kettlebell/Dumbell Hang Clean and Jerk
50 Double Unders After Each Round

Virtual Classes!

Yoga10:00AM JOIN HERE

Conditioning:
For time
1 Mile Run
-Then-
10 Rounds
8 Reverse Burpees
50ft Walking Lunge
-Then-
1 Mile Run

Virtual Classes!

CrossFit – 10:00AM JOIN HERE

Strength:
2 rounds for Quality
10 Each Arm Alternating Turkish Get-Ups
10 Each Arm Biceps Curls
20 Triceps Extensions

For biceps curls, complete all rep on one arm before switching to the other side.

Conditioning:
AMRAP 10
1,2,3,4,5..

Strict Hand Stand Push-Ups (Fx: Pike Push-Ups)
Push Ups
Broad Jumps

Virtual Classes!

CrossFit – 12:00PM JOIN HERE

Nutrition Seminar – 5:00PM JOIN HERE

Strength:
EMOM 20
1.)Single arm Overhead Walk (L)
2.)Single Arm Overhead Walk (R)
3.)Rest
4.)Single Arm Farmers Walk (L)
5.)Single Arm Farmers Walk (R)


Conditioning:
40-35-30-25-20-15-10-5
Dumbbell/Kettlebell Snatch
Hollow Rocks

 

Good evening, 

I hope you are making the best of this challenging time. I wanted to touch base with you all to provide an update (be sure to follow our Facebook group page for more regular updates).

On May 4th, Governor Northam indicated that Virginia would reopen on May 15th with restrictions on how we would be able to operate. Then on May 8th, based off feedback and concerns from the Boards of Supervisors of the counties in Northern Virginia, Governor Northam announced a change in his previous guidance stating that fitness facilities would be able to hold outdoor activities under restrictions of 10 person classes, social distancing, and cleaning procedures. He also stated that local officials may decide whether to remain closed based on their assessment of COVID-19 operations.

We began putting together a plan for holding outside classes as an additional offering to what we are currently offering to our community.  Over the weekend, we have been working with the landlord to receive approval to block off the alley outside the garage door so we can utilize the parking lot/alley for outdoor fitness classes.

Today, May 12th, Governor Northam signed Executive Order No. 62 which directed that, while the state is able to reopen, the Northern Virginia Phase 1 reopening is pushed back until May 29th. We were extremely disappointed to receive this news. 

What can you do about it?

If you believe that gyms in Northern Virginia should be reopened, you can sign the petition I created Monday evening to encourage local and state politicians to reopen small class gyms in Northern VA. Through our outreach efforts, we already have over 1,500 signatures in 24 hours! We are hoping efforts like this will help encourage our politicians to open our small businesses…before we see more have to close their doors due to the economic hardship of being shut down.

What does this mean?

For now, this means that we are continuing as we have been since we closed. We’ll continue to offer our at home programming, multiple types of Zoom classes throughout the week, and you can obviously continue to use the equipment you’ve borrowed until we have a need for it again! 

A few reminders:

  • If you are having financial issues and need to cancel your membership, please email us at [email protected]
  • If you are borrowing any of our equipment and need to cancel or place your account on hold, please make arrangements to return these items so we can loan them to someone else (many members were not able to get equipment).

A personal note:

I am deeply thankful for all of you who have maintained your memberships through this time. I’m thankful for your patience. I’m thankful for your loyalty. I truly cannot wait to see everyone’s faces when we reopen. To say that this has been difficult on our team (as I’m sure it has been on all of you), is a gross understatement. Thank you everyone who remains a part of this wonderful community.

See you soon enough!

Tucker and your great team of coaches!

===================================================

Virtual Classes!

CrossFit – 12:00PM JOIN HERE
Yoga5:30PM JOIN HERE

Strength:
E2MOM 16
1: 20 Reverse Goblet Lunges
2: 1:00 Goblet Squat Hold

Conditioning:
AMRAP 12
10 Burpees over Dumbbell
10 Single arm Deadlifts
10 Dumbbell/Kettlebell Front Squats

Alt. Arms After Each Completed Round.

1 359 360 361 362 363 752

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