Check out this months success story featuring Beth and Simson. This is the first success story we have done featuring a dynamic duo. Make sure you check the full story HERE! Strength: E3MOM 1510 Deadlifts1: 60 – 65%2: 65 – 70%3: 65 – 70%4: 65 – 70%5: 70 – 75% Conditioning: AMRAP 118 Alternating Single...Read More

Mobility @ 5:45PM Outdoor Core Blast Tonight@ 6:45PM! Welcome our newest foundations graduates! Make sure to say hi and introduce yourself when you see them in a WOD Strength: EMOM 15Hang Squat Snatch1 – 5: 65 – 70%6 – 10: 70 – 75%11 – 15: 75 – 80% Conditioning: 5 Rounds200m Run (Rx+: 300)25ft Handstand...Read More

Weekly OverviewEvents/ClassesMondayLong METCONFree ART tissue treatment from Full Motion Life & Sport 5-7PMTuesdayHang Squat Snatch Mobility @ 5:45PMOutdoor Core Blast Tonight @6:45PMWednesdayDeadlifts ThursdayPressing Complex Friday“The Chief” SaturdayBack Squats Free Beginner CrossFit Class @ 12PM REGISTERSundayPower CleansYoga @ 10AMSkills Class @ 1:30PM (Rope Climbs & Handstand Push Ups) Conditioning: AMRAP 36100 Double Unders (Fx: 75) (Rx+:...Read More

Normal Schedule! Skills Class today @ 1:30PM Ring Muscle Ups Strength: 10 – 8 – 6 – 4 – 2Strict Pull Ups (Fx: 5 – 4 – 3 – 2 – 1)Strict Ring Dips (Fx: Ring Push Ups) Conditioning: 30 – 20 – 10Thrusters (95/65) (Fx: 75/55) (Rx+: 115/80)After Each Round:20/15 Calorie Row (Fx: 15/10)...Read More

INOVA Blood Drive 9AM-2PM LINK to sign up Free Beginner CrossFit Class @ 12PM REGISTER Strength: E3MOM 1510 Deadlifts1: 60 – 65%2: 60 – 65%3: 65 – 70%4: 65 – 70%5: 65 – 70% Conditioning: On a 12:00 ClockBuy In:1000m Run (Fx: 800m)In Remaining Time:AMRAP5 Rope Climbs (Fx: 3)20 Dumbbell Box Step Ups (50/35) (Fx:...Read More

Strength: 4 Rounds5 Each Arm Kettlebell Windmills:30 Each Arm High Plank (Weighted if Possible) Conditioning: EMOM 201: 20/15 Calorie Bike (Fx: 15/10) (Rx+: 22/17)2: 20 Alternating Pistol Squats (Fx: Reverse Goblet Lunges (50/35))3: 2 Hang Cleans + 1 Push Jerk (ME)4 – 5: RestRead More

Mobility @ 5:45PM (Hips and Shoulders) Strength: E2MOM 18Power Snatch1 – 3: 3@70 – 75%4 – 6: 2@75 – 80%7 – 9: Build to Heavy Single Conditioning: With a Partner, Alternating MovementsAMRAP 1215/10 Calorie Row (Fx: 10/7)10 Burpees Over the Rower10 Box Jumps Overs (27/22) (Fx: 24/20) (Rx+: 30/24)  Read More

Strength: E3MOM 1510 Back Squats1: 60 – 65%2: 60 – 65%3: 65 – 70%4: 65 – 70%5: 65 – 70% Conditioning: Every 1:30 for 2 Rounds1: 22/17 Calorie Ski (Fx: 20/15) (Rx+: 25/20)2: 30 Push Ups (Fx: 20) (Rx+: 40)3: 30 Kettlebell Swings (32/24) (Fx: 24/16)4: AMRAP Pull UpsRead More

Outdoor Core Blast Tonight@ 6:45PM! Strength: E2MOM 18Split Jerk1 – 3: 3@70 – 75%4 – 6: 2@75 – 80%7 – 9: Build to Heavy Single Conditioning: For Time:20 Each Arm Dumbbell Suitcase Deadlifts (50/35) (Fx: 35/20) (Rx+: 70/50)400m Run40 Wall Balls (20/14) (Fx: 30) (Rx+: 50)Read More

Weekly OverviewEvents/ClassesMondayHang Squat CleanTuesdaySplit Jerk Outdoor Core Blast Tonight @6:45PMWednesday Back Squats Free Beginner CrossFit Class @ 7:45PM REGISTERThursdayPower Snatch Mobility @ 5:45PMFridayShoulder Strength SaturdayDeadlifts INOVA Blood Drive 9AM-2PM SIGN UPFree Beginner CrossFit Class @ 12PM REGISTERSundayPull Ups & Ring DipsYoga @ 10AMSkills Class @ 1:30PM (Ring Muscle Ups) Strength: EMOM 151 Hang Squat Clean...Read More