WOD/Events

Today’s WOD

View Today’s WOD

Upcoming Events

View Our Events

WOD Archive

13
May

Thursday, May 14, 2020


Good evening,
 
I hope you are making the best of this challenging time. I wanted to touch base with you all to provide an update (be sure to follow our Facebook group page for more regular updates).
 
On May 4th, Governor Northam indicated that Virginia would reopen on May 15th with restrictions on how we would be able to operate. Then on May 8th, based off feedback and concerns from the Boards of Supervisors of the counties in Northern Virginia, Governor Northam announced a change in his previous guidance stating that fitness facilities would be able to hold outdoor activities under restrictions of 10 person classes, social distancing, and cleaning procedures. He also stated that local officials may decide whether to remain closed based on their assessment of COVID-19 operations.
 
We began putting together a plan for holding outside classes as an additional offering to what we are currently offering to our community.  Over the weekend, we received approval from our landlord to utilize the sidewalk for outdoor fitness classes.
 
Today, May 12th, Governor Northam signed Executive Order No. 62 which directed that, while the state is able to reopen, the Northern Virginia Phase 1 reopening is pushed back until May 29th. We were extremely disappointed to receive this news. 
 
What can you do about it?
If you believe the gyms in Northern Virginia should be reopened, you can sign the petition I created Monday evening to encourage local and state politicians to reopen small class gyms in Northern VA. Through our outreach efforts, we already have over 1,500 signatures in 24 hours! We are hoping efforts like this will help encourage our politicians to open our small businesses…before we see more have to close their doors due to the economic hardship of being shut down.
 
What does this mean?
For now, this means that we are continuing as we have been since we closed. We’ll continue to offer our at home programming, multiple types of Zoom classes throughout the week, and you can obviously continue to use the equipment you’ve borrowed until we have a need for it again!

A few reminders:

  • If you are having financial issues and need to cancel your membership, please email us at [email protected]
  • If you are borrowing any of our equipment and need to cancel or place your account on hold, please make arrangements to return these items so we can loan them to someone else (many members were not able to get equipment).

 

A personal note:

I am deeply thankful for all of you who have maintained your memberships through this time. I’m thankful for your patience. I’m thankful for your loyalty. I truly cannot wait to see everyone’s faces when we reopen. To say that this has been difficult on our team (as I’m sure it has been on all of you), is a gross understatement. Thank you everyone who remains a part of this wonderful community.

See you soon enough!

 
Tucker and your great team of coaches

===========================================================

Virtual Classes!

CrossFit – 12:00PM JOIN HERE
Yoga – 5:30PM JOIN HERE

Strength:
E2MOM 16
1: 20 Reverse Goblet Lunges
2: 1:00 Goblet Squat Hold

Conditioning:
AMRAP 12
10 Burpees over Dumbbell
10 Suitcase Deadlifts
10 Dumbbell/Kettlebell Front Squats

Alternate arms after each completed round.

12
May

Wednesday, May 13, 2020

We are disappointed to announce that Governor Northam has withdrawn his plan for the entire state to reopen this Friday, May 15th. At the urging of local politicians, he has extended the small business closure in Northern Virginia through May 28th. Therefore, we are forced to remain closed for a few more weeks.

If you feel that it is safe for fitness centers in Northern Virginia to reopen, we encourage you to state your opinion by signing this petition which is being sent to local and state politicians:
https://www.change.org/ReopenNoVaFitnessCenters

Stay strong!

===============================================================

Virtual Workouts!!!

CrossFit – 12:00PM JOIN HERE
30 Minute Mobility – 5:00PM JOIN HERE
Core Blast – 6:00PM JOIN HERE


Core Strength:
5 Rounds
:30 Side Plank (Left)
:30 V-ups
:30 Side Plank (Right)
:30 Hollow Hold
Rest 2:00

Conditioning:
E3MOM 15
200m Run
20 Alt. Dumbbell/Kettlebell Hang Clean and Jerks
Max Effort Sit-ups

11
May

Tuesday, May 12, 2020


Virtual Workouts!!!

Yoga – 12:00PM JOIN HERE
CrossFit – 5:30PM JOIN HERE

Strength:
EMOM 10
25ft Handstand walk (Fx: 50ft Bear Crawl)

Conditioning:
4 Rounds
Work :40/Rest :20

1: Jump Switch Lunges
2: Kettlebell/Dumbbell Swings
3: Single Arm Floor Press
4: Air Squats
5: Rest 1:00

10
May

Monday, May 11, 2020

At Home WOD Stream Times
MondayCrossFit – 12:00PM JOIN HERE
30 Minute Mobility – 5:00PM JOIN HERE
Core Blast – 6:00PM JOIN HERE
TuesdayYoga – 12:00PM JOIN HERE
CrossFit – 5:30PM JOIN HERE
WednesdayCrossFit – 12:00PM JOIN HERE
30 Minute Mobility – 5:00PM JOIN HERE
Core Blast – 6:00PM JOIN HERE
ThursdayCrossFit – 12:00PM JOIN HERE
Yoga – 5:30PM JOIN HERE
FridayCrossFit – 12:00PM JOIN HERE
Nutrition Seminar – 5:00PM JOIN HERE
SaturdayCrossFit – 10:00AM JOIN HERE
SundayYoga – 10:00AM JOIN HERE

You can find all of the past workout recordings HERE!!!


Strength:
4 Sets:
20 Goblet Squats (As Fast As Possible)
Max Wall Sit
Rest 1:00


Conditioning:
4 Rounds
5 Each Arm DB/KB Push up + Plank Row
10 Each Arm DB/KB OH Lunges
50 Double Unders

On both DB/KB movements, complete all reps on one arm before switching to the other side.

8
May

Saturday, May 9, 2020

Virtual Classes!

CrossFit – 10:00AM JOIN HERE

Strength:
4 Rounds
Max Unbroken Strict HSPU (Fx: Pike HSPU)
Rest 2:00 After Each Round

Conditioning:
5 Rounds
10 Weighted Sit Ups
20 Sit Ups
10 Plate Ground to Overhead or Alternating Dumbbell/Kettlebell Snatches
20 Steps Overhead Walking Lunge

7
May

Friday, May 8, 2020

Virtual Classes!

CrossFit – 12:00PM JOIN HERE
Nutrition Seminar – 5:00PM JOIN HERE


Strength:
E3MOM 15
10 Each Leg Single Leg Romanian Deadlifts

Can be done with a barbell, kettlebell, dumbbell, or any other weighted object.

Conditioning:
6 Rounds
10 Burpee Banana Rolls
10 Reverse Burpees
20 Jumping Jacks

Burpee banana rolls should be completed by kicking the feet back and bringing the body to the ground as if you are starting a burpee, lifting the arms and legs into and arch position, rolling through to a hollow position, rolling again the same direction to an arch position and then coming to standing by finishing the burpee. The next rep should be completed in the opposite direction.

6
May

Thursday, May 7, 2020


Virtual Classes!

CrossFit – 12:00PM JOIN HERE
Yoga – 5:30PM JOIN HERE

“Durante Core”
5 Rounds
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
:10 Hollow Hold
1:00 Rest

Conditioning:
30:00 Run for Max Distance
Every 5:00 Perform 30 Push Ups (Fx: 15 Push Ups)