W.O.D.

  • Happy Labor Day!

    Holiday Schedule - 08:00, 09:00 and 10:00

    Part I - EMOM for 10 minutes: 3 Squat Cleans

    Part II - 7 min AMRAP:

    • 7 Deadlifts 135/95#
    • 14 Wallballs 20/14#

    Core - 3x15 Good Mornings with empty bar


  • Today's WOD 08/30

    Join us at 8am for the last Field Day of the year! Both gyms will be closed that day so come out and have fun with us!

    • FFX folks meet at Nottoway Park
    • Reston folks meet at Frying Pan Farm Park.

    Please remember to bring some water!

  • Today's WOD 08/29

    Skill - Pistols

    WOD - 3 rounds for time of:

    • 500m Row
    • 20 Alt Pistols
    • 15 T2B

    ** 15 min time cap**

    Core - 3 x 15 GHD sit ups

     

  • Today's WOD 08/28

    Lift - Set 2RM Overhead Squat

    Metcon - 8 min AMRAP:

    • 200m Run
    • 15 Air Squats

  • Today's WOD 08/27

    21-18-15-12-9-6-3 reps for time of:

    • Power Cleans 95/65#
    • Bar Facing Burpees

    Core - 3 x 10 back extensions

     

  • Today's WOD 08/26

    AMRAP in 20 minutes of:

    • 400m Run
    • 20 Alt DB Snatches 45/25
    • 20 Ring Dips

     

  • Today's WOD - 08/25

    Skill - Pullups

    WOD - 10 down to 1 reps for time:

    Front Squats 165/115PullupsBox jumps 24/20 inches

    Core - 3x10 Hollow Rocks


     

  • Field Day Has Been Canceled

    Due to the heavy rain expected all day tomorrow we have to cancel our Field Day. But that doesn't mean you don't get to workout!!

    We we will be offering two classes on Saturday: 7:30 and 8:30am.

    It's gonna be a FUN workout!!!!

    We'll see you all tomorrow at the box!


     

  • Today's WOD - 08/22

    For time:

    800m Run Then 3 rounds of: 15 C2B Pullups, 15 Push Press 115#/75# 800m Run

    **18 min Time Cap**

    Core - 50 Hip Extensions


     

  • Today's WOD - 08/21

    5 rounds for time:

    • 5 Hang Power Cleans 165#/115#
    • 15 HRPU
    • 200m Run

    Compare to 10-21-13


     

  • Today's WOD - 08/20

    AMRAP in 15 minutes:

    45 Power Snatches 75#/55# - 45 Front Squats

    30 Power Snatches 95#/65# - 30 Front Squats

    15 Power Snatches 115#/75# - 15 Front Squats

    10 Power Snatches 135#/85# - 10 Front Squats

    5 Power Snatches 155#/95# - 5 Front Squats


  • Today's WOD - 08/19

    Part 1 - 15 min to set 1 RM Weighted Pullup

    Part 2 - 7 min AMRAP: 800m Run then with remaining time do as many Wallballs as possible 20#/14#

    Score is total number of WB

    Core - 3x10 Back Extensions

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