WODs

20 August 2017

SUNDAY SCHEDULE:  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. Yoga:  3:30 p.m. to 4:30 p.m.   MASTERS OF THE DMV TEAM COMPETITION: We are excited… Read more »

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19 August 2017

SATURDAY SCHEDULE: YOGA:  8:00 a.m. to 9:00 a.m. UNLOADED FIT CAMP:  8:00 a.m. to 9:00 a.m. WARRIOR:  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.   UNLOADED FIT… Read more »

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18 August 2017

  STRENGTH:  Deadlift:  Build to a Heavy 2RM BB Shrug:  3 x 10 (80%)   WOD/CONDITIONING:  Every 4 Minutes for 20 Minutes: Run 400m/Row 500m   RECOVERY:   Static Stretch and Foam Roll  

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17 August 2017

  WOD:  EMOM:  20 Minutes (5 Rounds) M1:  3 Bar or Ring Muscle Ups (S:  3 C2B Pull Ups + 3 Ring Dips; S2:  3 Ring Rows + 3 Ring Dips; S3:  MU Transitions) M2:  2 Power Clean @ 85%… Read more »

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16 August 2017

  STRENGTH ACCESSORY:  DB Chest Press:  3 x 10 (45/25+) DB Bent-over-Row:  3 x 10 ** Rest 60 sec between sets   OLY SKILL WORK: EMOM:  10 Minutes Even:  Snatch Technique/3 Position Hold (Climbing) Odd: Rest   WOD:   “Karen”… Read more »

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15 August 2017

  WOD: 4 RFT: 10 DB Deadlift (A: 65/45; Rx: 45/25) 50 DU (S: 80 Singles) Rest 2 Minutes 50 Push Ups (A: HSPU) Rest 2 Minutes 50 Sit Ups (A: GHDSU)   GYMNASTICS/CORE: EMOM:  9 Minutes M1: Seated Heel… Read more »

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14 August 2017

  STRENGTH:  Romanian Dead Lift:  4 x 5 Tempo Front Squats:  4 x 3   WOD:   EMOM:  12 Minutes 1 Snatch + 1 Clean and Jerk (A:  185/125; Rx:  155/105; S: 135/95)   CORE/RECOVERY:  Couch Stretch:  2 x 20… Read more »

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12 August 2017

SATURDAY SCHEDULE:  YOGA:  8:00 a.m. to 9:00 a.m. (FREE TRIAL) CF UNLOADED:  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.  … Read more »

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11 August 2017

REMINDER:  TAKE ADVANTAGE OF OUR YOGA 2-WEEK FREE TRIAL:  Starting Tuesday, 1 August we will offer a two week free trial of our Yoga classes with our awesome Yoga Instructor Tonya C.  The free trial will run from 1 August… Read more »

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10 August 2017

REMINDER:  TAKE ADVANTAGE OF OUR YOGA 2-WEEK FREE TRIAL:  Starting Tuesday, 1 August we will offer a two week free trial of our Yoga classes with our awesome Yoga Instructor Tonya C.  The free trial will run from 1 August… Read more »

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