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!

Conditioning
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

Strength
Every 1:30, 5 Rounds
1) 3 Weighted Strict Chin-Ups (↑) (FX: 6 Banded/Strict)
2) 100′ Double Dumbbell Overhead Carry

Conditioning
3 Rounds for Time:
400m Run
10 Bar Muscle-Ups (FX: 6 OR Chest to Bar Pull-Ups) (RX+: 15)
*15:00 Cap

Strength
Every 1:30, 8 Sets
1 Power Clean (↑, start at 50-60% 1RM CJ)

“The Chief”
5 Rounds of 3:00 on/1:00 off
AMRAP 3
3 Power Cleans (135/95)
6 Push-Ups
9 Air Squats
*Compare to 7/10/23

Join us for Power Yoga at 8 AM today!

Conditioning
EMOM 28
1) 16/12 Calorie Ski (FX: 12/9) (RX+: 18/14)
2) 16/12 Calorie Bike (FX: 12/9) (RX+: 18/14)

3-5)
AMRAP
100m Run
15 Sit-Ups
40 Double Unders (FX: 25)

6-7) Rest

Post-WOD Cooldown
2 Rounds of :45 on/:15 off
1) Seal Pose Press-Ups
2) Pigeon / Samson Lunge (Side A)
3) Pigeon / Samson Lunge (Side B)
4) Saddle Pose / Cat Cows

Squad WOD
For Time w/ Partner – Split Reps Any Way
80/60 Calorie Row (FX: 60/45)
40 Burpee Box Jump Overs (24/20)
40 Squat Cleans (95/65) (FX: 75/55)
40 Burpee Chest to Bar Pull-Ups (FX: Burpee Pull-Ups)
40/30 Calorie Row (FX: 30/22)
20 Burpee Box Jump Overs (24/20)
20 Squat Cleans (135/95) (FX: 95/65)
20 Burpee Bar Muscle-Ups (FX: Chest to Bar Pull-Ups) (RX+: Ring Muscle-Ups)
*34:00 Cap