NEW SPRING/SUMMER SATURDAY SCHEDULE: During the spring and summer months we will be modifying our Saturday schedule. Effective 1 May 2018 we will no longer offer an 11:30 a.m. CrossFit class but will be offering an hour of open gym… Read more »
SKILL: Inversions Spend 10 Minutes Getting Upside Down ** Focus on Hand and Body Position Advanced/Rx: Work on HS Walks Accumulate 50m of Handstand Walking in 10m Shuttle Scaled: 5 Sets of 30-50 Shoulder/Elbow Taps Against Wall WOD: 2… Read more »
STRENGTH: E2MOM: 10 Minutes 1 Deadlift + 20 Second Handstand Hold (Climbing) A: Free standing HS Hold WOD: “DT” 5 RFT: 12 Deadlift 9 Hang Clean 6 STO (Rx: 155/105; S: 135/95; S2: 115/80; S3: 95/65) ** Scale… Read more »
Many of you have expressed interest in starting to compete at the local level. Below is a list of upcoming CrossFit competitions in the DMV area. I have included both individual and team competitions. Most of these events offer both an… Read more »
BODY BUILDING DAY Wednesday’s work during this cycle will include more of a “body building” focus utilizing more traditional strength-building exercises designed to improve our overall work capacity. It also has the added benefit of aiding in recovery, improving muscle… Read more »
SKILL: Toes 2 Bar Skill Work and Kipping Practice (S: KTE) WOD: 8 RFT: (A: 10 Rounds; S: 8 Rounds) 21 Double Unders (S: 42 Singles) 7 Ring Dips (S: 7 Push Ups) 7 TTB (S: KTE; S2:… Read more »
STRENGTH: E2MOM: 10 Minutes (5 Rounds) 3 Squat Snatch Triples @ 80% ** Warm up to 70-80% first 5 Minutes WOD: Minutes 0-3: 500m Row (A: 30/20 Calories on Assault Bike) Minutes 3-8: 30 Clusters (A: 135/95; Rx: 115/80;… Read more »
SUNDAY SCHEDULE: SPINFIT: 10:00 a.m. to 11:00 a.m. (* Only 3 Spots left – Sign Up Online) GROUP FOUNDATIONS: 10:00 a.m. to 11:00 a.m. OPEN GYM: 10:00 a.m. to 12:00 p.m. FREE INTRO CLASS: 12:00 p.m. to 1:00 p.m. … Read more »
SATURDAY SCHEDULE: YOGA: 8:00 a.m. to 9:00 a.m. CF UNLOADED WOD: 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. and 11:30 a.m. FREE INTRO CLASS: 12:30 p.m. to 1:30 p.m. SPRING… Read more »
SPRING 6-WEEK FIT CAMP COURSE KICKS OFF 16 APRIL: Cycle 003 of our 6-Week Fit Camp kicks off on Monday, 16 April and runs through 25 May. This cycle we will once again offer our early morning Co-Ed camp on… Read more »
8-WEEK SUMMER FIT CAMP REGISTRATION IS NOW LIVE
Cycle 4 of our Fit Camp kicks off on 25 June! Our summer Fit Camp will run for 8 weeks and include our early morning Co-Ed Fit Camp on Monday, Wednesday, and Friday at 5:15 a.m. to 6:00 a.m. or the Evening Ladies Only Fit Camp on Monday and Wednesday from 8:00 p.m. to 9:00 p.m. and Friday at 6:00 p.m. to 7:00 p.m. as well as our Saturday morning Unloaded Fit Camp from 8 a.m. to 9 a.m. To register for the upcoming Summer Fit Camp follow the link below:
With 12 Minute Running Clock:
Build to light to moderate sets of 3 power snatch.
*Focus on the foot work and not landing wide. These are NOT touch and go reps.
Build up to a 1RM Power Snatch for day
*goals only to lift as heavy as foot work will allow (i.e. don’t land wide or overcompensate because load is too heavy).
Power Snatch (A:115/80; Rx:95/65; S: 75/55)
3 x Double Unders (63-45-27) (A: 4x DU or 84-60-36))
JUNE CHALLENGE WEEK 3:
AMRAP: 2 Minutes
Max Reps Abmat Sit Ups