We are back in action! Check Zen Planner for new schedule and to reserve for outdoor WODs!!! There are some new additions to the schedule to offset the small class sizes. Virtual Classes! CrossFit – 1:30PM JOIN HERENutrition Seminar – 5:00PM JOIN HERE Phase 1 Member’s Guide We are extremely excited to have all of...Read More

Virtual Classes! CrossFit – 12:00PM JOIN HEREYoga – 5:30PM JOIN HERE Core Strength: Death By Sit-upsStart with 2 reps and add 2 reps every minuteTime Cap 15:00 Conditioning:AMRAP 1020 Single Arm DB/KB Deadlift 15 Single Arm DB/KB Push Press 10 Single Arm DB/KB Hang Squat CleanRead More

Virtual Workouts!!! CrossFit – 12:00PM JOIN HERE30 Minute Mobility – 5:00PM JOIN HERECore Blast – 6:00PM JOIN HERE Strength:E3MOM 15 6 Each Leg Tempo Front Rack DB/KB Box Step Ups (:04 Descent)Front rack on same side as working leg/Switch leg/front rack after all 6 reps are completed. Conditioning: 50-40-30-20-10Russian Kettlebell/Dumbbell Swings Double UndersRead More

Virtual Workouts!!! Yoga – 12:00PM JOIN HERE CrossFit – 5:30PM JOIN HERE Core Strength: 3 Rounds:30 On/:30 OffMountain Climbers Arch HoldHollow Hold Reverse PlankConditioning: AMRAP 12 25ft Handstand Walk (Fx: 50ft Bear Crawl)75ft Walking Lunge25 Sit-upsRead More

At Home WOD Stream TimesMondayCrossFit – CANCELLED30 Minute Mobility – 5:00PM JOIN HERECore Blast – CANCELLEDTuesdayYoga – 12:00PM JOIN HERE CrossFit – 5:30PM JOIN HEREWednesdayCrossFit – 12:00PM JOIN HERE30 Minute Mobility – 5:00PM JOIN HERECore Blast – 6:00PM JOIN HERE ThursdayCrossFit – 12:00PM JOIN HEREYoga – 5:30PM JOIN HERE FridayCrossFit – 1:30PM JOIN HERENutrition Seminar...Read More

Virtual Classes! Yoga – 10:00AM JOIN HERE Conditioning:3 Rounds1 Mile RunRest 2:00Read More

**Please note all of the following guidelines are based on current guidance from the Governor of Virginia. We are prepared to continue to adjust our operations as further guidance/direction is released in the coming weeks/months. Please note, if you don’t agree with the guidance released by your elected Virginian officials, we encourage you to reach...Read More

Virtual Classes! CrossFit – 12:00PM JOIN HERENutrition Seminar – 5:00PM JOIN HERE Strength:EMOM 151: AMRAP Strict Press2: AMRAP Push Press3: AMRAP Push Jerk4: Rest5: RestUse the same weight for all three movements. If you are using a dumbbell or kettlebell, do :30 on each arm for each of the intervals.Conditioning:RETEST“Death By 30ft. Sprint”Read More

Virtual Classes! CrossFit – 12:00PM JOIN HEREYoga – 5:30PM JOIN HERE Strength:E2MOM 161: 10 Each Arm Tempo Kettlebell/Dumbbell Front Squat (30×1)2: 10 Max Height Vertical Jumps with Power Step Conditioning:AMRAP 1836 Russian Kettlebell/Dumbbell Swings36 Mountain Climbers36 Russian TwistsRead More

Virtual Workouts!!! CrossFit – 12:00PM JOIN HERE30 Minute Mobility – 5:00PM JOIN HERECore Blast – 6:00PM JOIN HERE Strength:5 Rounds:30 AMRAP Biceps Curls:15 Hold at 90° :45 Rest:30 AMRAP Triceps Extensions:15 Hold at 90°:45 RestConditioning:4 Rounds20 Jump Switch Lunges20 Walking Lunges5 Walking Inch Worms (No Push Up)Read More