Sunday, June 25, 2022
Normal Schedule! Skills Class today @ 1:30PM Ring Muscle Ups Strength: 10 – 8 – 6 – 4 – 2Strict Pull Ups (Fx: 5 –... Read More
Saturday, June 25, 2022
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:... Read More
Friday, June 24, 2022
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... Read More
Thursday, June 23, 2022
Mobility @ 5:45PM (Hips and Shoulders) Strength: E2MOM 18Power Snatch1 – 3: 3@70 – 75%4 – 6: 2@75 – 80%7 – 9: Build to Heavy... Read More
Wednesday, June 22, 2022
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... Read More
Tuesday, June 21, 2022
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... Read More
Monday, June 20, 2022
Weekly Overview Events/Classes Monday Hang Squat Clean Tuesday Split Jerk Outdoor Core Blast Tonight @6:45PM Wednesday Back Squats Free Beginner CrossFit Class @ 7:45PM REGISTER... Read More
Sunday, June 19, 2022
Normal Schedule! Happy Fathers Day! Strength: E3MOM 15Push Jerks1 – 4: 10 @55 – 60%5: AMRAP @55 – 60% Conditioning: AMRAP 12200m Run (Rx+: 300m)25... Read More
Saturday, June 18, 2022
Free Beginner CrossFit Class @ 12PM REGISTER Strength: “The BCF WOD”AMRAP 205 Chest to Bar Pull Ups5 Ring Dips15 Air Squats Compare to 7/1/2021, 9/19/2019... Read More
Friday, June 17, 2022
Strength: 4 Rounds5 Tempo V-Ups (Fx: Tuck Ups) (22×2):30 Arch Hold Conditioning: E4MOM 241: With a Partner, Alternating Rounds 12/8 Calorie Ski (Fx: 10/7) (Rx+:... Read More