Workout of the Day

September 4, 2015

1) DeadLift
3 sets of 5 reps
@ 60% (deload week)

2) Open WOD 14.4
In 14 minutes complete as many rounds as possible of
60 Cal Row
50 Toes to Bar
40 Wallballs (20/14)
30 Cleans (135/85)
20 Muscle Ups

Optional Core Workout

50 x Russian Twists (use a KB if able)
40 x Alternating Knee-Ups (knee to opposite shoulder)
30 x Mountain Climbers
20 x GHD Sit-Ups (sub is butterfly sit-ups)
10 x Rollouts
5 x Inverted Leg Extensions (if unable then hold the inverted tuck for 15 seconds)

 

Latest Announcements

August 31 – September 6, 2015

Crush it everyday this week!  At the gym, home, work…everywhere you go!

 

Blog Updates

2

Sep,
2015
loran
An Open Letter from the Alexandria Police Chief
The following was written by Loren Lampert, City of Alexandria, Chief of Police “MUSCLE-UPS ARE NO BIG DEAL” can occasionally be heard in the gym uttered from some young punk [...]

26

Jun,
2015
Superman-Lunch-Box-lunch-boxes-3393992-469-442
Podcast Episode #35 – Preparing Healthy Meals on the Go
To Listen in: Buzzsprout, click here! iTunes, click here! [...]

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