24 January 2016


We wanted to provide an update on our class schedule due to the snow storm and current road conditions.  The gym is closed today (Sunday) for Open Gym and the Free Intro Classes.  We will also close all early morning classes on Monday (25 January) in anticipation that the Federal Government will be closed and to give road crews and plow trucks the necessary time to clear the roads and parking lots and make them safe again.  Please be sure to check back on the website or Facebook on the status of evening classes on Monday, 25 January in the event there are any changes to the schedule or there are issues getting into our facility.



Burpee Challenge Extended Until 5 p.m. Sunday!  For those of you who missed morning classes, don’t worry we will be holding a fun at home challenge!  The first person to post a you tube video to our Facebook page with the highest score for the WOD below will win a free T-Shirt!  There will be three winners!  First person to post a video to Facebook (no matter score) wins a t-shirt as well as the highest scoring male and female to post a video will also win a free t-shirt!  And 3, 2, 1 Go…


Open WOD 12.1

AMRAP:  7 Minutes


Jump to a 6″ Target Overhead


Highest score (total number of burpees) with video proof wins a free t-shirt (both male and female)!  And 3, 2, 1 Go…

At home challenge will run through Sunday 5 p.m.!



In light of the impending storm headed our way I wanted to remind everyone of our inclement weather policy.  We will always follow the Office of Personnel Management (OPM) closure/delay schedule.  To check the status of OPM please go to www.opm.gov (they also have an APP).  In the event the Government is closed for the day, all classes will be cancelled.  If the Government is operating on a 2-hour delay or any form of delay then all of our morning classes will be cancelled and we will make a decision on the status of evening classes based on road conditions.  Please be sure to check the status of OPM prior to coming to the gym (especially our morning crew) whenever we have inclement as well as check our website for any status updates as the weather can of course change for the worse or better.  While we hope to not cancel classes, this policy is in place to ensure the safety of our coaches and members whenever road conditions are questionable.  Finally, since the storm is set to hit over the weekend when the Government is typically closed, please be sure to check the website on the status of classes for the weekend.



Teams of 3 (Scale as necessary)

AMRAP: 7 Minutes

50 Strict Press (95/65)

50 Strict Press (115/75)

Max Reps (135/95)

Rest 3 Minutes 



AMRAP:  7 Minutes

50 Hang Clean (115/75)

50 Hang Clean (135/95)

Max Reps (155/105)

Rest 3 Minutes 


AMRAP:  7 Minutes

50 Front Squat (135/95)

50 Front Squat (155/115)

Max Reps (185/125)



Max Partner Plank Hold (Partner holds opposite hand/other hand on floor)

Max Partner Hand  Stand Hold

Max Partner Cage Hang (Hollow Rock)






We are excited to announce that we will be kicking off our next cycle of our “Bump Be Gone” Ladies Performance Bootcamp just after the New Year.  The 6-week bootcamp will run from 25 January 2016 through 4 March 2016.  We will offer both a morning camp (Monday, Wednesday and Fridays at 10:30 a.m.) and an Evening Camp on Monday and Wednesday at 7:30 p.m. and Friday at 6:30 p.m.  To get more information or to register please follow our Bump Be Gone Boot Camp Link. Sign up today and  use promo code BUMP2016 to receive $25.00 off our New Year Boot Camp. 


Our next 8-week Performance, Nutrition, and Lifestyle Challenge is set to kick off on 1 February 2016We will host an information session on Thursday, 21 January at 7:00 p.m. for anyone interested in participating. For more information and to register for the challenge follow the link PNL CHALLENGE.


Looking for an event to test your ERG ( Rowing Skills ) ? Why not consider getting your friends together for the MID ATLANTIC ERG SPRINTS     http://ergsprints.com/schedule/

We have a couple of members  Adam and James who are looking to get a team together.  Contact Coach TAT at  bikermike1971@mac.com  if you might be interested in joining their team or forming a team of your own.