Dan Broughton

Strength: Back Squat – 4×5 @ 80% WOD: AMRAP 1112 DB Thrusters 35/202 Turkish Get Ups 53/3512 DB Box Step Overs 35/20 24″/20″2 Turkish Get Ups 53/35 Note: Weights are lighter so we expect to move faster. TGU – 2… Read more »

Strength: Bench Press – 5×2 @ 90% Conditioning: “Core Crush” – For Time, 50/40/30/20/10 reps of Kettlebell Swing 53/35 and Ab Mat Sit Ups Workout is all about core engagement. Scale weight if needed, should be able to complete the… Read more »

Conditioning: 30 min cap – For time: 30 Clean & Jerks, 135/95 lbs Rest 2 mins Run, 1 mi Rest 2 mins 30 Snatches, 135/95 lbs SCALE ACCORDINGLYIt is okay to complete Grace Rx and to scale Isabel, or scale… Read more »

Gymnastic Strength Circuit: 4 RoundsA) 20 Hand Stand Shoulder taps/plank shoulder tapsB) Dual DB Alternating bent over rowC) L-Sit (on floor) DB Strict Shoulder PressD) 20 Straight Leg Sit Ups WOD: For Time:10/9/8/7/6/5/4/3/2/1Deadlift 50% of 1RMStrict Pull Ups Note: For… Read more »

Happy Independence Day! In observance of the holiday, we are closed.

4th of July HERO WOD“The Stache”Fairfax Police Memorial WODAMRAP 33 (teams of 2)400m run (together)12 Push Ups31 Alternating Lunges19 Burpees54 Air Squats Background: This workout is dedicated to Sgt. George Phillip Moskowitz, 57, who died on December 31, 2019 after… Read more »

Strength: 1RM Squat Snatch – 20 minutes WOD: 3RFT400m Run8 Turkish Get Ups 53/3516 KB Hang Cleans 53/35

Strength: Strict Press – 4×4 @ 83% WOD: AMRAP 1210 DB Snatch Right Arm 50/35lb20 Goblet Squats 53/35lb10 DB Snatch Left Arm 50/35lb5 Strict HSPUs Note: snatches are broken up by arm to make the stimulus a little harder/uneven once… Read more »

Gymnastics Strength: Strict Pull Ups EMOM 10, 40-50% of max set Note: start at 50%, but if fatigue sets in, drop to 40% before the last rep is a struggle. WOD: Open 12.3AMRAP 1815 Box Jump 24″/20″12 Push Press 115/759… Read more »

Strength: Front Squat – 5×4 @ 80% Note: take ~ 20 minutes for the squats WOD: Ascending AMRAP 91 Power Clean 185/1353 Wall Balls 20/142 P/C6 WB3 P/C9 WBect. Note: weight should be heavy enough that singles are the most… Read more »