Open gym - 11a - 1p No workouts scheduled. Talk with the Coach on duty to get you set up with something to do today.

CLOSED! No classes! BUT! We have a 5K run happening at 9AM. Check out the details HERE! Last minute questions? Shoot me a text - 202-271-8959 - Jen

Workout For Time 5 Rounds of: 5 Pull-Ups (pulling scale, Isometric towel rows) 10 Push-Ups 15 Air Squats Then, 4 Rounds of: 8 Handstand Push-Ups (Seated DB press, pike push up, elevated pike push up, [...]

Strength Bench press 5 x 3 Every 2.5 min 1 sec pause at the chest Workout EMOM x 12 15 Double unders 10 KB swings (70/53) 5 Lunges/leg *rest the time remaining in the minute [...]

Strength Back squat 5 x 3 ^Every 3 min Workout For time 30 Man Makers (50/35) *12 min time cap* **Previously we've done the Man Makers with 45/30 DBs as the Rx, and with a [...]

REST DAY! Get outside and do something fun. Go on a hike. Bake something for National Gingerbread Cookie day! Or do some yoga. Do some mobility work. Or just relax! See you tomorrow!