"Warrior spirit! Thank you Greg for helping us realize the path to becoming the unstoppable force."

— Kristen Clever CrossFit Games Champion

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18 August 2018


Please join us from 10:00AM to 11:00AM this Saturday for the Free Community Workout. The Community Workout will start at 10:00 AM and will be open to all skill levels and is FREE for guests!

Dan sets the gym Max 2:00 Calories Concept2 Row record!


17 August 2018

FRIDAY 180817

“Track Day”

Complete Two Minutes At Each Station:
Concept2 Row, Maximum Calories
Wallball Shots, Maximum Repetitions
Kettlebell Swings, Maximum Repetitions
Burpee, Maximum Repetitions

Note: Rest up to 2:00 between stations. Athletes can pick their start station, but must honor the prescribed order of rotation. Approach each station like a “Track Event” and strive for absolute maximum intensity. Today’s session was last completed in our gym on April 23, 2018.

CrossFit LEO Application Course – Fredericksburg, VA


16 August 2018


Three Rounds For Time:

30 Squats
Power Clean, 9 Repetitions (135lb. / 95lb.)
Run 100 Meters (to Krav Maga)
15 Chest to Bar Pull-ups
Run 100 Meters (to HQ)

Note: Hit todays workout fast and hard, with an “advanced class” goal of consecutive repetitions at all stations. A great goal is sub 15:00 at the RX’d level.

The 4PM and 5PM Crew looking STRONG!


Thursday Special Programs 

5:15PM – 6:15PM – Combined Bag Class and Warrior Yoga


15 August 2018


Bench Press 10, 7, 5, 3 Repetitions (Tempo Training)

Rest as needed then,

Complete One “Sprint Round” For Time:

Barbell Thruster, 50 Repetitions (75lb. / 45lb.)
400 Meter Run
Burpee, 30 Repetitions

Note: On the Bench Press, we will be utilizing “Tempo Training” methodology. From the start position off the rack, descend to the bottom position on a 3 second count. Hold the bottom position for 1 second (keeping tension – the barbell does NOT “rest” on the chest), and then as rapidly as possible, explode to the top position. At the top position, take one full breath, and repeat for the required number of repetitions. For the “Sprint Round” blast through this triplet, with maximum speed and intensity.

The Infamous “WOD Brief”


Wednesday Special Programs 

6:15PM – 7:00 PM – Krav Maga


14 September 2018

TUESDAY 180814

Every Two Minutes for 20:00 (10 Rounds)

Power Clean, 1 Repetition
Front Squat, 2 Repetitions
Shoulder to Overhead, 1 Repetition

Note: Todays session is all about developing strength, and continued competency in the Olympic Lifts. The first repetition of the Front Squat can be satisfied if the Athlete elects for a Squat Clean instead of a Power Clean. Increase weight at each set, targeting round 8 – 10 for the most weight of the complex. Compare to September 7, 2017.

Jon and Brisa – Are you guys OK? Cori is a nurse!


Tuesday Special Programs 

Bag Class (8 x 2:00 Rounds – 5:15PM – 6PM at Krav Maga)

Warrior Yoga (6PM – 7:00PM at Krav Maga)


13 August 2018

MONDAY 180813

Complete Three Individually Timed “Sprint Rounds”:

For Time,
Row 400 Meters
Run 400 Meters
Kettlebell Swing, 30 Repetitions (53lb. / 35lb.)

Note: Rest up to 3:00 between rounds. Men’s Kettlebell weight is up to 53lb. and women’s up to 35lb. Can anyone average a sub 5:00 round for all 3 rounds? Compare today’s weight and time to June 24, 2015, August 28, 2015, September 30, 2016, and September 7, 2017.

The 6AM crew caught laying around!


Week At A Glance

Tuesday – Bag Class and Yoga

Wednesday – Krav Maga

Thursday – Bag Class combined with Warrior Yoga

Friday – Strength and Olympic Lifting



11 August 2018


Please join us from 10:00AM to 11:00AM this Saturday the Free Community Workout. The Community Workout will start at 10:00 AM and will be open to all skill levels and is FREE for guests!


Good luck and safe travels to Coach who will be teaching the CrossFit Law Enforcement Application Course in Fredericksburg, VA., this weekend. If you are a Law Enforcement Officer interested in implementing a CrossFit program at your Department, visit for more information on how to get started.



10 August 2018

FRIDAY 180810


21,15,9 Repetitions of,
Thruster (95lb. / 65lb.)

Rest as needed then,

Tabata Double Under (20 second “on” 10 seconds “off” for 8 Rounds – Running Total)

Note: There will be a 5:00 TIME CAP on todays encounter with “Fran” with heats of three to four athletes training at a time. Athletes will either achieve a “time” or an AMRAP “score” on their workout, depending on their ability to complete “Fran” in 5:00 or less. Keep a running total on the Double Unders.

Tim and Ryan getting after it!


Friday Special Programs 

8:00AM – 9:00AM – CrossFit Olympic and Strength Training


Old School “Fran” with Coach and Josh Everett Video!


09 August 2018


1 minute of 95lb. / 65lb. Ground to Overhead
1 minute of Burpees

Rest up to 2:00 then,

2 minutes of 95lb. / 65lb. Ground to Overhead
2 minutes Burpees

Rest up to 4:00 then,

3 minutes of 95lb. / 65lb. Ground to Overhead
3 minutes of Burpees

Note: Every repetition counts as a point in today’s workout. How many people can break 200 repetitions with Rx’d weight? This workout was last performed in our gym on August 24, 2014, September 26, 2016, and September 20, 2017, and the consensus the following day was that this session was LEGIT. Can anyone break 200 repetitions today? The best scores we saw in August were in the high 170 range.

We love Van and Rachel!


Thursday Special Programs 

5:15PM – 6:15PM – Combined Bag Class and Warrior Yoga


08 August 2018


Three Rounds of “Pull-up Assessment
Weighted Pull-ups (15lb. / 35lb. Dumbell)
Strict Pull-ups
Kipping Pull-up

Rest as needed then,

Complete Two Rounds:

On a 3:00 Running Clock,
Run 400 Meters,
Bench Press, As Many Repetitions As Possible (135lb. / 85lb.)

Note: The data on the Pull-up assessment is reflected in this example: 5/10/15 (5 Weighted / 10 Strict / 15 Kipping.) We will record three rounds of this respective data. Rest as needed between the Pull-up assessment rounds, and the Bench Press rounds. The goal is to achieve maximum repetitions each round.

We miss Jhonee’!


Wednesday Special Programs 

6:15PM – 7:00PM – Krav Maga


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