NO YOGA TODAY! Fitness: Deadlift, 5×5 (A) *Add five to ten pounds from last week. Performance: Deadlift, 1×10 (70%); 1×5 (85%); 3×1 (ME)   Fitness & performance: Sled sprints, 8x50m *Add weight each sprint. This is a maximal effort.Read More

Free class at noon, bring your friends! Fitness: Split jerk technique then 5×1 AMRAP 12: 6 power cleans, 115/80 Run 200m Performance: Split jerk, find heavy single AMRAP 12: 6 power cleans, 155/110 Run 200mRead More

Reminder – no yoga on Sunday. Fitness: Snatch, 5×3 (A) AMRAP 9: 3 snatches, 75/55 3 pushups 6 snatches, 75/55 6 pushups 9 snatches, 75/55 9 pushups *Continue to add three reps to each movement until the nine minutes are complete. Performance: Snatch, 5×3 (ME) AMRAP 9: 3 snatches, 95/65 3 clapping pushups (must get...Read More

Fitness & performance: 2014 Regional Event Six; for time: 50-calorie row 50 box jump overs, 24/20 50 deadlifts, 180/120 50 wall-ball shots, 20/14 50 ring dips 50 wall-ball shots, 20/14 50 deadlifts, 180/120 50 box jump overs, 24/20 50-calorie row   Finisher:  Handstand and handstand walking practiceRead More

Note – no yoga class this Sunday (June 1st). Fitness: Back squat, 5×5 (A) *Add five to ten pounds from last week. AMRAP 10: 10 kettlebell swings, 24/16 20 double unders Performance: Back squat, 2×10; 2×5; 2×1 (ME)   AMRAP 10: 10 kettlebell swings, 32/24 20 double undersRead More

Note – no yoga class this Sunday (June 1st). Fitness: Press, 5×5 (A) 21-15-9: Hang power cleans, 95/65 Box jumps, 24/20 Performance: Press, 5×2 (ME) 21-15-9: Hang power cleans, 115/80 Box jumps, 32/26Read More

Happy Memorial Day! 12pm & 5:30pm WOD (all other classes cancelled) ================================================================================= “Murph” In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in...Read More

Memorial Day schedule is listed below. Remember, today is the last day of the Mid-Atlantic Regionals. Grab some friends and go cheer on some of the best CF athletes in the world! Sunday, May 25 – 10am yoga, 11am & 5:30pm WOD (12pm WOD and Barbell Club cancelled) Monday, May 26 Memorial Day MURPH! –...Read More

Memorial Day schedule is listed below. Remember, the Mid-Atlantic Regionals will be at GMU this weekend, grab some friends and go cheer on some of the best CF athletes in the world! Sat, May 24 – 10am, 11am, noon free class and Barbell Club (9am and Open Gym are cancelled) Sunday, May 25 – 10am...Read More

Memorial Day schedule is listed below. Remember, the Mid-Atlantic Regionals will be at GMU this weekend, grab some friends and go cheer on some of the best CF athletes in the world! Friday, May 23 – regular schedule (“21 Guns WOD”) Sat, May 24 – 10am, 11am, noon free class and Barbell Club (9am and...Read More