BLOG
The Week Ahead (8/19)
Friends, A quick thought on CrossFit, then the week ahead! ----- Many of you might have seen in the news that a competitive CrossFitter died last week during a CrossFit Games swimming event, creating quite [...]
The Week Ahead (8/12)…
Friends, Hope everyone is enjoying the summer. New handstand progression this week --- back to heavy squats and bench after a week off --- the week ahead: Monday - Heavy Bench paired with a new, [...]
The Week of 8/5
Team, Happy August! And so, the week ahead: Monday - A spin on one of my all time favorite workouts, "Religion." It is so called because they say during the later rounds you might find [...]
The Week of 7/29
Friends, Look out for the August newsletter this week, we've got a few exercise exploration events coming up you'll want to know about. Included is a Powerlifting Total that will be the culmination of our [...]
Week of 7/22!
Friends, We hope you're enjoying your summer! We also hope you've enjoying the different energy in the gym! It's been fun to change things up a bit without truly leaving home. Having been in DC [...]
The Week of 7/15
Friends, We hope you've been enjoying the varied programming. A few more nuances you might notice... -You'll see similar movements and structures to WODs. Constantly varied is a big theme in CrossFit, but I like [...]
WOD
090425
Benchmark WOD "The Chief" 5 Rounds 3 Minute AMRAP/1 Minute Rest 3 Power Clean (135/95) 6 Push-Up 9 Squat Mobility A1 Banded Couch 1x90s/Side A2 Barbell Shoulder Extension 2x5 reps @ 5s Hold [...]
090325
STRENGTH A1 Chest to Wall Handstand Hold (3) 4xMax* *Accumulate at least 90s over 4 attempts, or scale to box **Progress to Feet Switches or Partner Assisted Free-Standing A2 Wide Grip Pull-Up (3) 4x5 @ [...]
090225
Strength A1 Deadlift 4x5 A2 Strict Press 8-8-5-5 WOD EMOM 12 1 - 16 KB Reverse Lunge (2x53/2x35) 2 - 12 KB Pendlay Row (2x53/2x35) 3 - 15/12 Cal Bike 4 - Rest
083025
Partner WOD You Go I Go 2 Rounds (Divide However, But Evenly) 70/55 Cal Bike 60 Ring Rows 200 Double Unders 100 KB Swings (53/35) *Half class starts on DU, half on bike Beach Muscles [...]
082925
STRENGTH A1 Deadlift (1) 4x5 A2 Strict Press (1) 4x8 WOD 12-9-6-3 Front Squat (135/95) Strict Chin-Up
082825
Core Strength A1 Landmine Rotation 3x20 (70/50) A2 Tall Kneeling Pallof Press 3x12 reps - hold press for 2s (black or red band) WOD 5 Rounds Run 800m/Row 1k* 12 Toes to Bar *5th Round [...]
PREPARING YOU FOR LIFE
Let us help you find the right program for your specific fitness goals!