FALL 2018 PERFORMANCE NUTRITION CHALLENGE Our Fall Nutrition Challenge kicks off on Monday, 10 September and will run until 2 December 2018. We will be hosting two info sessions this week where you can learn more about the challenge and… Read more »
carrie
31 August 2018
NEW ROWING SKILL CLINIC DATES RELEASED: Do you hate the Rowing Machine? Do you long to be a more efficient Rower? Just like anything, Rowing is an acquired skill and one you can easily improve upon. Join Coach Allen… Read more »
30 August 2018
VOLUNTEERS NEEDED! Masters of the DMV 2 Team Competition is fast approaching (22 September). We had an amazing event last year, arguably one of our best events we have hosted to date, and I am hoping to make this year’s… Read more »
29 August 2018
VOLUNTEERS NEEDED! Masters of the DMV 2 Team Competition is fast approaching (22 September). We had an amazing event last year, arguably one of our best events we have hosted to date, and I am hoping to make this year’s… Read more »
28 August 2018
NEW ROWING SKILL CLINIC DATES RELEASED: Do you hate the Rowing Machine? Do you long to be a more efficient Rower? Just like anything, Rowing is an acquired skill and one you can easily improve upon. Join Coach Allen for… Read more »
27 August 2018
STRENGTH: LEVEL 1: Deadlift: 4 x 5 @ 75-80% LEVEL 2: SLIGHT Deficit Deadlift 4-5-6-7-8 WOD: For Time: 400m Run 21 Thrusters (A: 95/65; Rx:95/65) 400m Run 15 Clean and Jerk (A: 115/75; Rx: 95/65) 400m Run 9… Read more »
26 August 2018
SUNDAY SCHEDULE: GROUP FOUNDATIONS: 10:00 a.m. to 11:00 a.m. SPIN FIT: 10:00 a.m. to 10:45 a.m. OPEN GYM: 10:00 a.m. to 12:00 p.m. STRONGMAN SUNDAYS: 11:00 a.m. to 12:00 p.m. FREE INTRO CLASS: 12:00 p.m. to 1:00 p.m. ** Lunch… Read more »
25 August 2018
SATURDAY SCHEDULE: UNLOADED FIT CAMP: 8:00 a.m. to 9:00 a.m. WARRIOR WOD: 9:00 a.m. to 10:30 a.m. CFK WOD: 10:30 a.m. to 11:30 a.m. OPEN GYM: 11:30 a.m. to 12:30 p.m. FREE INTRO CLASS: 11:30 a.m. to 12:30 p.m…. Read more »
24 August 2018
STRENGTH: LEVEL 1 EMOM: 12 Minutes 2 Power Snatch **Select a challenging weight; can add or subtract each set based on performance and feel LEVEL 2 Minutes 0-6: 4 x 3 Power Snatch @ 75% Minutes 6-10: 3 x… Read more »
23 August 2018
SKILL (12 Minutes) LEVEL 1: 12 Minutes: HSPU Skill Work (Open Gym Format) LEVEL 1+: 12-9-6 HSPU Ring dips Push ups LEVEL 2: Mini Reverse “JT” 9-12-15 push ups ring dips HSPU STRENGTH ENDURANCE (7 Minutes) LEVEL 1: 5… Read more »