14 March 2017


The Government is currently operating on a delayed start due to the weather, therefore our morning classes (6 a.m. and 9:30 a.m.) are cancelled. As of now we are operating under the assumption that our evening classes will run as scheduled, however please check back on the website or Facebook as this status may change if the weather worsens. In the meantime, please be safe out there.


Just a reminder on our class closure policy during inclement weather.  We follow the OPM closure status for the federal government.  If the Office of Personnel Management determines the Government will remain open, the gym will be open.  If they decide to close, then classes will be cancelled.  If they are on a delayed start then our early morning classes 6 a.m., 7 a.m. and 9:30 a.m. classes will be cancelled.  Please be sure to check the status of OPM via www.opm.gov prior to coming in to classes tomorrow.



Back Squat:  Establish 1 RM



For Time:

300 Double Unders

EMOM:  Complete 3 Power Cleans (Rx: 165/115; S: 155/105; S2: 135/95; S3: 115/75)



GHD Back Extensions

*Review Difference between Back Extension and Hip Extension

A:  3 x 25

Rx: 3 x 20

S: 3 x 10-15