Rest Day Reminders – August 27

Thursdays are our regular rest/make up day at the gym.  if you have done all the WODs so far this week, take the day off to rest and recover.  If you missed one, come in to make it up at the following scheduled times:  0900, 1700 and 1800.  This weekend the gym will be […]

By |August 26th, 2015|Uncategorized|0 Comments|

Early Reminders

This weekend the gym will be hosting the Virginia USA Powerlifting Last Chance Qualifier.  In order to set up for the meet, we will need to close after the 0900 WODs on Friday.  Thus, members will have the option to do Friday’s workout on Thursday during our make-up times (0900, 1700 and 1800).  I […]

By |August 25th, 2015|Uncategorized|0 Comments|

Technique Tuesday

Tuesday will be a technique day on the Snatch.  We won’t be getting heavy, so we will spend a long time on the warm-up and drills, followed by several reps in the light-to-medium weight category.

Snatch 2@60%, 2@65%, 2@70%, 2@75%

12 Minute AMRAP

10 Snatch 115/83

15 T2B

20 KBS 53/35

By |August 24th, 2015|Uncategorized|0 Comments|

Squats are Fundamental

  
First, I want to thank everyone who came out to support the Active Heroes WOD to End Veteran Suicide – especially those who were able to contribute to the fundraising effort. Also, I want to thank our member, Bryan “Angry Asian” Suhr, for sharing his experiences regarding how veteran suicide has touched his life […]

By |August 23rd, 2015|Uncategorized|0 Comments|

Active Heroes – WOD to End Veteran Suicide

We will be Hosting the Virtual WOD TO End Veteran Suicide by doing 22 Reps for 22 Sets of workouts. We are raising funds for Active Heroes, a 501c3 charity helping to reduce veteran suicide!

The WOD will show respect for the emotional weight that United States Veterans are carrying during and after war. […]

By |August 22nd, 2015|Uncategorized|0 Comments|

Active Heroes, WOD for Friday

The Active Heroes WOD to End Veteran Suicide will be held at the gym on Saturday at 0900 and 1000.  This WOD will likely take 40-50 minutes (or more), so please show up early to get warmed up.

The WOD will show respect for the emotional weight that United States Veterans are carrying during and […]

By |August 20th, 2015|Uncategorized|0 Comments|

Rest Day Reminders – August 20

Thursdays are our regular rest/make up day at the gym.  if you have done all the WODs so far this week, take the day off to rest and recover.  If you missed one, come in to make it up at the following scheduled times:  0900, 1700 and 1800.

*****

Saturday, August 22nd: 

Active Heroes WOD to End […]

By |August 19th, 2015|Uncategorized|0 Comments|

Wallball and Deadlift EMOMs!

It’s going to be a relatively heavy day on the deadlifts!  And there will be Wallballs.  Lots and lots of Wallballs!

*****

WOD for Wednesday, August 19:

DL 3×3 @80%

For time:

100 Wallballs 20/14

EMOM (starting at 0:00) 3 DL at 185/135

20 Minute Cap.

By |August 18th, 2015|Uncategorized|0 Comments|

Mr. Curtis is Back!

I know you’ve missed him, so we brought him back to say hello.

The “P Curtis” (also know as Curtis P) is a barbell complex.  The first part is a Power Clean, followed lunges on your Left and Right legs while the barbell is held in the front rack position, then it is completed with […]

By |August 17th, 2015|Uncategorized|0 Comments|

Yay – PR Monday is BACK!

20 Minutes to establish 1RM Press – Compare to April 12, 2015

5 RFT:

30 Kettlebell Swings 53/35

20 Slamballs 30/20

By |August 16th, 2015|Uncategorized|0 Comments|