WOD

1. Strength/Skill Handstand Work 20 minutes to work on that inverted life! Did you struggle with kipping the HSPUs at the beginning of the week?... Read More

1. Strength Bear Complex 5RM Rawr!   2. MetCon 3 Rounds for Max Reps of [1:30 Work, 4:00 Rest] 12 Russian KBS 8 Burpees Max... Read More

1. Strength Bent Over Row 5 – 5 – 5 – 5 – 5 Ascending in weight.  We want our back do the work here.  If... Read More

Saturday Class is at 9am at West 1623 Princess Anne St. Fredericksburg 22401- combining both East & West. We will have a post workout Cookout... Read More

Strength High Hang Cleans 2 – 2 – 2 – 2 – 2 Ascending. Squat or power should be dependent upon load.  If it gets heavy... Read More

Strength Front Squat Work up to a Heavy Single (HS) 2×2@80-90% of today’s HS   METCON “Diane…ish” 15 – 10 – 5 Deadlift, 225/155 HSPUs... Read More

Skill Pull-Up 15 minutes work During the coming weeks if there is a time period designated to work like this one, use it as an... Read More

OPEN GYM! This means classes will NOT be actively coached.  For the next few weeks there will be programming on Thursday for you guys to... Read More

Strength Back Squat 3RM   METCON 25 – 20 – 15 – 10 – 5 Cal Row Sit-Ups   Extra Credit 15-30 minutes Handstand Work... Read More

Strength Pushups 5 x Max Effort (M.E.) These should be as strict as you can make them.  If you are “dolphin-ing” your way to the... Read More