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

Strength:
4 Sets
20 Goblet Squats (As Fast As Possible)
Max Wall Sit
Rest 1 minute

Conditioning:
4 Rounds
5 Each Arm DB/KB Push up + Plank Row
10 Each Arm DB/KB OH Lunges
50 Double Unders

On both DB/KB movements, complete all reps on one arm before switching to the other side.

Virtual Classes!

Yoga– 10:00AM JOIN HERE

“The Longest Mile”
4 Rounds
10 Burpees
100m Run
10 Air Squats
100m Run
10 Push Ups
100m Run
10 Sit Ups
100m Run

Virtual Classes!

CrossFit – 10:00AM JOIN HERE

Strength:
4 Rounds
Max Unbroken Strict HSPU (Fx: Pike HSPU)
Rest 2:00 After Each Round

Conditioning:
5 Rounds
10 Weighted Sit Ups
20 Sit Ups
10 Plate Ground to Overhead or Alternating Dumbbell/Kettlebell Snatches
20 Steps Overhead Walking Lunge

Virtual Classes!

CrossFit – 12:00PM JOIN HERE

Nutrition Seminar – 5:00PM JOIN HERE

Strength:
E3MOM 15
10 Each Leg Single Leg Romanian Deadlifts

Can be done with a barbell, kettlebell, dumbbell, or any other weighted object.

Conditioning:
6 Rounds
10 Burpee Banana Rolls
10 Reverse Burpees
20 Jumping Jacks

Burpee banana rolls should be completed by kicking the feet back and bringing the body to the ground as if you are starting a burpee, lifting the arms and legs into and arch position, rolling through to a hollow position, rolling again the same direction to an arch position and then coming to standing by finishing the burpee. The next rep should be completed in the opposite direction.

Virtual Classes!

CrossFit – 12:00PM JOIN HERE
Yoga– 5:30PM JOIN HERE

“Durante Core”
5 Rounds
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
:10 Hollow Hold
1:00 Rest

Conditioning:
30:00 Run for Max Distance
Every 5:00 Perform 30 Push Ups (Fx: 15Push Ups)

Virtual Workouts!!!

CrossFit – 12:00PM JOIN HERE

30 Minute Mobility – 5:00PM JOIN HERE

Core Blast – 6:00PM JOIN HERE

Strength:
EMOM 12
1: 12 Tempo Goblet Squats (30×1)
2: 12 Each Arm Floor Presses

Goblet squats can be substituted for a barbell front squat. If you have a bench, floor presses can be changed to bench press and could be done with a barbell.

Conditioning:
50 – 40 – 30 – 20 – 10
Box Jumps or Tuck Jumps
Russian Kettlebell/Dumbbell Swings

We are finally seeing some good news for Virginia businesses to re-open! The Governor of Virginia just gave his proposed timeline for this to happen…with the caveat that the timeline could change. As of now, businesses in VA will be able to open up on Friday, May 15th (GREAT NEWS!!).

Based on current information available, we will be required to maintain the 10 person limit. Therefore, classes will be 9 participants and 1 coach. Classes will run for 50 minutes so we can have a 10 minute gap for one group to depart while the coach wipes down the the equipment again. Class reservations will be required and if we see all classes filling up, we will add more. We recommend reserving classes further in advance than you’ve had to in the past (or start doing it for those of you who have never reserved). Download the Zen Planner app for an easy process to reserve classes. Once again, if you reserve class and do not show up, you will lose eligibility to that class slot for a 30 day probationary period (please respect your fellow gym members who also want to workout).

It is expected that Phase 1 will last 2-4 weeks (depending on the health data) and then we move to Phase 2, which has the potential for larger classes and also adding our 7-Fit classes, but that is TBD additional details from the Governor on fitness center requirements.

For those of you who froze your membership, if you have not instructed us otherwise, your membership will start again on May 15th. If you are not yet ready to return to the gym, please email [email protected] and request a longer hold period.

For those of you who have borrowed equipment, please see below (you will receive an email from your managers with additional details regarding time slots to return the equipment):

• All barbells will need to be returned on Monday, May 11th (we will be performing maintenance on the barbells so they are like new again).
• All other equipment that has been borrowed will need to be returned on Thursday, May 14th.

Thank you for your continued patience and a BIGGER THANK YOU to all of our members who have continued to support us through this challenging time! We are very humbled by your generosity and we really appreciate it. We have been working hard and you’ll see a brand new gym when you return on May 15th!

Virtual Workouts!!!

Yoga– 12:00AM JOIN HERE
CrossFit– 5:30PM JOIN HERE

Strength:
5 Rounds
:30 AMRAP Biceps Curls
:30 AMRAP Triceps Extensions
:30 Rest
:30 AMRAP Strict Press
:30 AMRAP Upright Rows
:30 Rest

Conditioning:
E2MOM 18
30ft Low Bear Crawl
60ft Shuttle Sprint

For the low bear crawl, hips should be in line with the shoulders and shins should stay parallel to the ground.

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

Strength:
5 Rounds
10 Each Arm Tempo Dumbbell/Kettlebell Deadlifts (20×1)
:45 Weighted Plank
1:00 Rest

If you have a barbell, do 20 reps at the same tempo.

Conditioning:
AMRAP 12
30 Mountain Climbers
20 Air Squats
10 Jumping Air Squats
5 Wall Walks (Fx: Plank to Pike Walk)

Virtual Classes!

Yoga– 10:00AM JOIN HERE

“Michael” was CrossFit’s second hero WOD (after “J.T.”), posted on the CrossFit Main Site as the workout of the day for July 15, 2005 (050715). The post said: “With heavy hearts we offer our prayers and condolences to his wife, Laura, and 14-month-old daughter, Molly. The price of freedom, and its worth, is found in Michael’s passing. The debt owed to Michael and his family can never be repaid but only honored by remembering Michael and remaining free.”

Conditioning:
“Micheal”

3 Rounds
800m Run
50 Back Extensions
50 Sit-ups