carrie

1 September 2018

FALL 2018 PERFORMANCE NUTRITION CHALLENGE  Our Fall Nutrition Challenge kicks off on Monday, 10 September and will run until 2 December 2018.  We will be hosting two info sessions this week where you can learn more about the challenge and… Read more »

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31 August 2018

  NEW ROWING SKILL CLINIC DATES RELEASED:  Do you hate the Rowing Machine?  Do you long to be a more efficient Rower?  Just like anything, Rowing is an acquired skill and one you can easily improve upon.  Join Coach Allen… Read more »

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30 August 2018

VOLUNTEERS NEEDED! Masters of the DMV 2 Team Competition is fast approaching (22 September). We had an amazing event last year, arguably one of our best events we have hosted to date, and I am hoping to make this year’s… Read more »

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29 August 2018

VOLUNTEERS NEEDED! Masters of the DMV 2 Team Competition is fast approaching (22 September). We had an amazing event last year, arguably one of our best events we have hosted to date, and I am hoping to make this year’s… Read more »

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28 August 2018

NEW ROWING SKILL CLINIC DATES RELEASED:  Do you hate the Rowing Machine?  Do you long to be a more efficient Rower?  Just like anything, Rowing is an acquired skill and one you can easily improve upon.  Join Coach Allen for… Read more »

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27 August 2018

  STRENGTH:  LEVEL 1: Deadlift: 4 x 5 @ 75-80% LEVEL 2: SLIGHT Deficit Deadlift 4-5-6-7-8   WOD:  For Time: 400m Run 21 Thrusters (A: 95/65; Rx:95/65) 400m Run 15 Clean and Jerk (A: 115/75; Rx: 95/65) 400m Run 9… Read more »

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26 August 2018

SUNDAY SCHEDULE: GROUP FOUNDATIONS:  10:00 a.m. to 11:00 a.m. SPIN FIT: 10:00 a.m. to 10:45 a.m. OPEN GYM: 10:00 a.m. to 12:00 p.m. STRONGMAN SUNDAYS:  11:00 a.m. to 12:00 p.m. FREE INTRO CLASS: 12:00 p.m. to 1:00 p.m. ** Lunch… Read more »

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25 August 2018

  SATURDAY SCHEDULE: UNLOADED FIT CAMP:  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. to 11:30 a.m. OPEN GYM: 11:30 a.m. to 12:30 p.m. FREE INTRO CLASS:  11:30 a.m. to 12:30 p.m…. Read more »

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24 August 2018

  STRENGTH:  LEVEL 1  EMOM: 12 Minutes 2 Power Snatch  **Select a challenging weight; can add or subtract each set based on performance and feel LEVEL 2  Minutes 0-6: 4 x 3 Power Snatch @ 75% Minutes 6-10: 3 x… Read more »

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23 August 2018

SKILL (12 Minutes) LEVEL 1: 12 Minutes: HSPU Skill Work (Open Gym Format) LEVEL 1+: 12-9-6 HSPU Ring dips Push ups LEVEL 2: Mini Reverse “JT” 9-12-15 push ups ring dips HSPU   STRENGTH ENDURANCE (7 Minutes) LEVEL 1: 5… Read more »

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