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


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 [...]


Podcast Episode #35 – Preparing Healthy Meals on the Go
To Listen in: Buzzsprout, click here! iTunes, click here! [...]

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