SUNDAY SCHEDULE: MURPH TRAINING: 9:00 a.m. to 10:00 a.m. SPIN FIT: 10:00 a.m. to 11:00 a.m. GROUP FOUNDATIONS: 10:00 a.m. to 11:00 a.m. OPEN GYM: 10:00 a.m. to 12:00 p.m. (Optional Open Gym Barbell and Gymnastic Programming will be… Read more »
carrie
4 May 2018
FRIDAY SCHEDULE: Reminder we will not have a 5 p.m. class on Friday, 4 May as we will be setting up for our Girls Gone Rx event. If you are free to lend a hand we would appreciate the… Read more »
3 May 2018
GIRLS GONE RX – VOLUNTEERS NEEDED! We are hosting Girls Gone Rx for the third year in a row on Saturday, 5 May. This year the event has sold out and we couldn’t be more excited to support such an… Read more »
2 May 2018
6-WEEK FIT CAMP EXTENSION: We have extended our current Fit Camp by two weeks and will be welcoming a new wave of Fit Campers tomorrow, Monday, 30 April. Today and tomorrow are the last days to register if you would… Read more »
1 May 2018
6-WEEK FIT CAMP EXTENSION: We have extended our current Fit Camp by two weeks and will be welcoming a new wave of Fit Campers tomorrow, Monday, 30 April. Today and tomorrow are the last days to register if you would… Read more »
30 April 2018
6-WEEK FIT CAMP EXTENSION: We have extended our current Fit Camp by two weeks and will be welcoming a new wave of Fit Campers tomorrow, Monday, 30 April. Today and tomorrow are the last days to register if you would… Read more »
28 April 2018
NEW SPRING/SUMMER SATURDAY SCHEDULE: During the spring and summer months we will be modifying our Saturday schedule. Effective 1 May 2018 we will no longer offer an 11:30 a.m. CrossFit class but will be offering an hour of open gym… Read more »
27 April 2018
SKILL: Inversions Spend 10 Minutes Getting Upside Down ** Focus on Hand and Body Position Advanced/Rx: Work on HS Walks Accumulate 50m of Handstand Walking in 10m Shuttle Scaled: 5 Sets of 30-50 Shoulder/Elbow Taps Against Wall WOD: 2… Read more »
26 April 2018
STRENGTH: E2MOM: 10 Minutes 1 Deadlift + 20 Second Handstand Hold (Climbing) A: Free standing HS Hold WOD: “DT” 5 RFT: 12 Deadlift 9 Hang Clean 6 STO (Rx: 155/105; S: 135/95; S2: 115/80; S3: 95/65) ** Scale… Read more »
Upcoming Competitions
Many of you have expressed interest in starting to compete at the local level. Below is a list of upcoming CrossFit competitions in the DMV area. I have included both individual and team competitions. Most of these events offer both an… Read more »