WOD/Events

Whiskey and Wine WOD!– 6:30PM Friday.

Completing the Appalachian Trail (A.T.) in one trip is a mammoth undertaking. Each year, thousands of hikers attempt the over 2,000 mile journey and only about one in four makes it all the way.⁣
⁣
One of those hikers is our very own Faith Breads (@faithbreads)! It’s always nice when our athletes make their fitness functional. Here’s what she had to say about the experience: ⁣
⁣
“I’m happy to say that I summited Mount Katahdin and completed my thru-hike of the Appalachian Trail on Sunday, September 19th. Not only did I feel my strongest on trail thanks to the WODs, I felt super equipped to properly stretch my body and focus on recovery thanks to the mobility tips and seminars I attended.” ⁣
⁣
Every journey starts with a first step. What will YOU accomplish next? ⁣
⁣

Strength:

E3MOM 15
4 Back Squats
1: 70 – 75%
2: 75 – 80%
3: 75 – 80%
4: 75 – 80%
5: 80 – 85%

Conditioning:

AMRAP 10
200m Run
20 Alternating Dumbbell Hang Snatches (50/35) (Fx: 35/20) (Rx+: 70/50)
10 Toes to Bar (Fx: 7) (Rx+: 15)

SKILLS CLASS TONIGHT AT 6:40PM (Hand stand holds and walk)

Whiskey and Wine WOD!– 6:30PM

Strength:

Rx:
Every 1:30 for 5 Sets of Each
1: 4 Sotts Press (Front Rack) + 8 Strict Press (↑)
2: :30 Dead Hang then :30 Active Hang on Pull Up Bar

Fx:
Every 1:30 for 5 Sets
1: 4 Sotts Press (Behind the neck, Grip as wide as needed) + 8 Strict Press (↑)
2: :15 – :20 Dead Hang then :15 – :20 Active Hang on Pull Up Bar

Conditioning:

4 Rounds
6 Each Arm Kettlebell Front Squat (24/16) (Fx: 16/12) (Rx+: 32/24)
12 Push Press (115/80) (Fx: 75/55) (Rx+: 135/95)

Core Blast 6:45pm!

Strength:

E3MOM 15
4 Deadlifts
1: 70 – 75%
2: 75 – 80%
3: 75 – 80%
4: 75 – 80%
5: 80 – 85%

Conditioning:

With a Partner, Alternating Rounds of Each AMRAP
E4MOM 16
1: AMRAP
10/7 Calorie Row (Fx: 7/5)
5 Hang Power Cleans (155/105) (Fx: 135/95) (Rx+: 185/125)
2: 800m Run (Fx: 600m)
3: AMRAP
10 Chest to Bar Pull Ups (Fx: Pull Ups)
10 Box Jump Overs (24/20) (Rx+: 30/24)
4: 800m Run (Fx: 600m)

Don’t forget about the nutrition seminar tonight at 7:30PM

	Weekly Overview	Events/Classes
Monday	Squat Snatch (Metcon has Rope climbs)	Mobility! Overhead and shoulder mobility Nutrition Seminar tonight at 7:30PM COME!!!
Tuesday	Deadlift	Core Blast 6:45PM!!!
Wednesday	Shoulder strength work	Skills Class: 6:40PM – Handstand holds and Walking
Thursday	Back Squats
Friday	Power Cleans	Whiskey and Wine WOD!– 6:30PM
Saturday	Gymnastics complex	Free Beginner CrossFit Class – 12:00PM REGISTER
Sunday	Long Metcon	Yoga – 10:00AM

Strength:

E2MOM 8
Muscle Snatch + Tall Snatch + Drop Snatch (↑)
Directly Into
E2MOM 8
3 Squat Snatches (↑)

Conditioning:

20 – 16 – 12 – 8 – 4
Burpees
After Each Set of Burpees…
2 Rope Climbs (Fx: 1 Rope Climb) (Rx+: 2 Legless Rope Climbs)

Conditioning:

1000m Run
Then…
3 Rounds
10 Alternating Pistol Squats (Fx: Goblet Squats (24/16)) (Rx+: Alternating Goblet Pistols (16/12))
10 Toes to Bar (Fx: 5)
Then…
1000m Run
Then…
2 Rounds
15 Alternating Pistol Squats (Fx: Goblet Squats (24/16)) (Rx+: Alternating Goblet Pistols (16/12))
15 Toes to Bar (Fx: 10)
Then…
1000m Run
Then…
30 Alternating Pistol Squats (Fx: Goblet Squats (24/16)) (Rx+: Alternating Goblet Pistols (16/12))
30 Toes to Bar (Fx: 20)

Strength:

25:00 To Establish
1RM Squat Clean and Split Jerk

Conditioning:

Time Trial:
500m Row

Next Friday October, 8th at 6:30PM Whiskey, Wine and WOD- Click here for details!

Conditioning :

Every 1:30 for 4 Rounds
1: Handstand Hold/Walk Practice
2: 10 Strict Toes to Bar (Fx: Strict Leg Raises)
3: 10 Strict Pull Ups (Fx: 5) (Rx+: Chest to Bar)
4: 1:00 Squat Hold (Weighted if Possible)

Strength:

AMRAP 8
16 Hand Release Push Ups (Fx: 10)
8 Each Arm Dumbbell Thrusters (50/35) (Fx: 35/20) (Rx+: 70/50)

Strength:

E2MOM 12
8 Back Rack Lunges (↑)

Conditioning:

5 Rounds
200m Run
20 American Kettlebell Swings (24/16) (Fx: 16/12) (Rx+: 32/24)
10 Alternating Kettlebell Goblet Box Step Ups (24/16) (Fx: 16/12) (Rx+: 32/24)

Call Us: (703) 688-2238

Call Us Text Us Visiting Awards

Today’s WOD

Upcoming Events

WOD Archive

Thursday, October 7, 2021

Wednesday, October 6, 2021

Tuesday, October 5, 2021

Monday, October 4, 2021

Sunday, October 3, 2021

Saturday, October 2, 2021

Friday, October 1, 2021

Thursday, September 30, 2021

Refer A Friend

Invite A Friend To Check Us Out!

Upcoming Events