WOD

Great Job to everyone who Completed “Murph” Yesterday we had a great showing and everyone did AWESOME! We will be cancelling our normal classes for... Read More

CLOSED FOR THE DAY- At BIO WEST Performing “Murph” at BIO West- 1623 Princess Anne St. Fredericksburg 22401. Doors open at 7am, if you wont... Read More

Memorial Murph will be held here this Saturday 7am at BIO West! There will be scaled options for every level!Come cheer everyone completing this tough... Read More

Come in and make up any workout you may have missed or work on some mobility….. MOBILITY CHALLENGE OF THE DAY Come in and complete... Read More

Strength Back Squat 1×3 55% 1×3 65% 6×5 80% Metcon 10 Min EMOM Odd- 15 Cal Row Even- 2 Burpees 10 Push Ups

Skill Work Handstand Push Ups -15 Min of work- Do a descending ascending ladder with strict HSPU 4 Mats-5 push ups/ 3 mats 4 push... Read More

Strength Back Squat (1×4-52.5%) Back Squat (3×5 80%) Metcon For Time! 20 Wall Balls, 20/14 200 Meter Run 15 Clean an Jerk, 135/95 400 Meter Run 15... Read More

Strength Back Squat (1×4 50%) Back Squat (3×5 80%) Metcon Flirty 30 For time: 30 Box Jumps (24″/20″) 30 Jumping Pull-Ups 30 Kettlebell Swings (35, 25#) 30... Read More

Come in and make up any workout you may have missed or come in and work on some much needed mobility! MEMORIAL DAY ANNOUNCEMENT! For... Read More