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Saturday Kettlebell and Muscle Up Clinics!
We have two BIG seminars going down at the gym *THIS* Saturday (Feb 20th)! Another KB 101 Seminar by Jen Jacobs A Muscle Up Seminar by Sean Chua KB 101 Jen Jacobs will be running another [...]
Stock for the Baby!
By Erin Losie No, I’m not talking about purchasing company stock for the baby, you’ll have to check out financial sites for that! I’m talking about stock made from animal bones! YUM! After having great [...]
3rd Annual Presidents’ Day Walk!
Presidents' Day is fast approaching and this year we have BIG plans to do a fun Presidential tour of DC to raise a ton of money for our friends at Model Secondary School for the [...]
Blizzard 2016!
Two small schedule changes: No Moms Class Saturday Morning. No Saturday SwimWOD or Swim Lessons (the Gallaudet Campus is closed. Swim Lesson make up info will be emailed out shortly) Other than that, we're 100%. [...]
Paleo Baby Food (soft-boiled eggs!)
By Erin Losie A few months ago, at my daughter’s four-month check-up her pediatrician gave me a list of “approved” foods for a four-to-six month old baby. While the doctor did say we didn’t have [...]
Olympic Lifting Course!
Olympic Lifts are the MOST complex movements we perform in the gym. They're literally an Olympic sport. They require maximum mobility and range of motion. They require immense strength and power. Most importantly, they require an [...]
WOD
12/10/2023
REST DAY! Get outside and do something fun. Or just relax! Yoga at 10am. SoberWOD at 11:30am.**new time** See you tomorrow!
12/9/2023
Workout 20 min AMRAP 2 Strict chest to bar pull ups 10 Step ups (53/35 KB), (24/20”) 15 KB Swings (53/35) 200m Suitcase carry - with the KB you swing and use for step ups
12/8/2023
Strength A1 - Bench press -3 x 3 @ 80% -2 x 2 @ 90% A2 - Powell raise - 3 x 8arm Workout 4 RFT 200m run 20 Double unders 10 Down ups [...]
12/7/2023
Strength 1 A1 - Hang power snatch -Build to a heavy 3 reps in 15 minutes A2 - Half kneeling med ball punch throw -4 x 6/side Strength 2 B1 - Single arm ring row [...]
12/6/2023
Workout Hanukkah WOD 8 RFT 8 Push ups 8 Wall balls (20/14) 8 Knees to elbows 8 Box jumps - (24/20") 8 Burpees 8 KB Swings - (53/35) 8 Sit-ups 8 Lunges (4/4), unweighted *Compare [...]
12/5/2023
Strength A1- Deadlift - 3 x 3 @ 80% - 2 x 2 @ 90% A2 - Side plank rotations - 3 x 8/side Workout Tabata Hollow hold Arch hold *Hold the hollow hold [...]
PREPARING YOU FOR LIFE
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