Call us: 571-318-9427
Call us Text us Drop in Pricing
Drop inTry Us For Free
Call us: 571-318-9427
Call us Text us Drop in Pricing
Drop inTry Us For Free

WOD / Events

22
Dec

Sunday, December 23, 2018

December 22, 2018

Modified Christmas Schedule: Check Zen Planner and Schedule Page for Class times

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

Get ready for the next 30 Day Reset Program will start on January 14th, 2019.

This is a a 4-week guided program to help you reset, focus, and start to create a nutrition plan that works for you. You’ll build a strong foundation that focuses on nutrient dense, whole foods that are easy to eat on a regular basis.

If your nutrition has gotten off track, or you just want to learn what works for you to support your energy, performance, and body composition goals, now is the time. Early bird pricing is $77 and goes until December 21st!

You can read up on all the details and sign up here:

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

Strength:
Back Squat
3@85%
3@90%
2×2@93%
1×2@95%

Conditioning:

3 rounds for time:
400m Run
7 Bar Muscle ups (Fx: 7 C2B Pull-ups + 7 Ring Dips)
14 Thrusters (95/65)(Fx: 75/55)
21 Pistols

21
Dec

Saturday, December 22, 2018

December 21, 2018

Modified Christmas Schedule: Check Zen Planner and Schedule Page for Class times

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

Get ready for the next 30 Day Reset Program will start on January 14th, 2019.

This is a a 4-week guided program to help you reset, focus, and start to create a nutrition plan that works for you. You’ll build a strong foundation that focuses on nutrient dense, whole foods that are easy to eat on a regular basis.

If your nutrition has gotten off track, or you just want to learn what works for you to support your energy, performance, and body composition goals, now is the time.

You can read up on all the details and sign up here:

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

Gymnastics Strength:
Kipping Handstand Push Up Development
For time
Rx: 75 HSPU (Fx:50) RX+: 100

Perform 200m run each time athletes comes off the wall.

Time cap: 15 minutes

Conditioning:
30 Cal Bike
3 Rope Climbs (Fx: 2)
30 Hand Release Push ups
3 Rope Climbs (Fx: 2)
30 Dumbbell Snatches 50/35, Fx:35/20
3 Rope Climbs (Fx: 2)
30 Box Jumps 24/20
3 Rope Climbs (Fx: 2)

Stagger by 2:00 for RX athletes to start on Bike. None Fx can begin on HR Pushups and finish on Bike

Turkish Get up Finisher:
3 x 5 each side

20
Dec

Friday, December 21, 2018

December 20, 2018

Modified Christmas Schedule: Check Zen Planner and Schedule Page for Class times

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

Get ready for the next 30 Day Reset Program will start on January 14th, 2019.

This is a a 4-week guided program to help you reset, focus, and start to create a nutrition plan that works for you. You’ll build a strong foundation that focuses on nutrient dense, whole foods that are easy to eat on a regular basis.

If your nutrition has gotten off track, or you just want to learn what works for you to support your energy, performance, and body composition goals, now is the time. Early bird pricing is $77 and goes until December 21, 2018!

You can read up on all the details and sign up here:

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

E2MOM 20 min.
Hang Clean and Push Jerk
Build to ME

Conditioning:
5 Rounds for Time:
5 Power Cleans (135/95) (Fx: 95/65)
5 Front Squats (135/95) (Fx: 95/65)
5 Push Jerks (135/95) (Fx: 95/65)
10 Toes to Bar

15:00 Cap
*Athletes focus on cycling

19
Dec

Thursday, December 20, 2018

December 19, 2018

Modified Christmas Schedule: Check Zen Planner and Schedule Page for Class times

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

Get ready for the next 30 Day Reset Program will start on January 14th, 2019.

This is a a 4-week guided program to help you reset, focus, and start to create a nutrition plan that works for you. You’ll build a strong foundation that focuses on nutrient dense, whole foods that are easy to eat on a regular basis.

If your nutrition has gotten off track, or you just want to learn what works for you to support your energy, performance, and body composition goals, now is the time. Early bird pricing is $77 and goes until December 21st!

You can read up on all the details and sign up here:

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

Bench Press
1RM

“Bromance”
Cash-in: 400m run together with med ball (one per team)

Then alternating rounds with a partner for 6 rounds (3 each):
10 Bench Press (155/105) (Fx: 115/80)
10 C2B Pull Ups (Fx: Pull-ups)
20 Wallball Shots (20/14) (Fx:15 WBS)

Cash-out: 400m run together with med ball (one per team)

Partner Spots Bench Press

 

18
Dec

Wednesday, December 19, 2018

December 18, 2018

Modified Christmas Schedule: Check Zen Planner and Schedule Page for Class times

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

Wear you best Ugly Christmas Sweater or TShirt for ALL WODs Today! We will get a class photo and share for the holiday season. We Can’t wait to see who has the best worst taste!

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

Get ready for the next 30 Day Reset Program will start on January 14th, 2019.

This is a a 4-week guided program to help you reset, focus, and start to create a nutrition plan that works for you. You’ll build a strong foundation that focuses on nutrient dense, whole foods that are easy to eat on a regular basis.

If your nutrition has gotten off track, or you just want to learn what works for you to support your energy, performance, and body composition goals, now is the time. Early bird pricing is $77 and goes until December 21st!

You can read up on all the details and sign up here:

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

Deadlift
4×2@93-95%
AMRAP@93-95%

4 Rounds for times:
75 Double Unders (Fx: 50)
25 Russian Kettlebell Swings (32/24) (Fx: 24/16)

Tababta: Abmat situps

1 … 441 442 443 444 445 … 731

Upcoming Events

Invite your friends

It's always more fun to train with friends