4 March 2014

Reminder of our Weather Policy:  we follow OPM closure status.  If Federal Government is closed or on a 2-hour delay the early am classes (0500, 0600, and 0700) will be cancelled.  Please check the status at OPM.gov before coming in.  Since the Federal Government is on a delay tomorrow, the 0600 class will be canceled.  The 1030 class will run as scheduled.


EMOTM:  Strict Pull Ups

(A:  7; Rx: 5; S: 3)




  • Seated Strict Press (45/33)
  • Sit Ups
  • Hang Cleans (95/65)
  • Air Squats

Note to Nutrition Challengers: this will be scored as one of your performance WODs.  Please be sure to submit your score to the coach and ensure your name is clearly marked on the card along with your reps.



40 V-Ups