Dan Broughton

Partner WOD: In teams of 3: AMRAP 30 7/5 calorie bike 10 med ball squat cleans 5 P. Clean and Jerks 95/65**

Hopefully you’ve seen the flyers on the whiteboard about our upcoming 5K with the Woodbridge Marines. This 5k is for us and them to close down the summer and bring some of our Woodbridge neighbors out to showcase their business… Read more »

Stength: Snatch Grip Behind The Neck Push Press – 4×5 WOD: Helen: 3 RFT 400m Run 21 KBS 53/35 12 pull ups

Gymnastics Strength: Toe To Bar Complete unbroken sets of 10/9/8/7/6/5/4/3/2/1 WOD: 4RFT 10 HSPU 20 Ab Mat Situps (straight leg) 30 DU/90 SU

WOD: For Time Buy in: 50/35 Cal row 5 rounds 8 Front Squat (155/105) 7 KB swings (62/44) 6 bar-facing burpees Cash out 50 air squats.

Join us for open gym from 10am – noon

Partner WOD: Teams of 3 100/70 Cal Bike Buy In 5RFT 25 Deadlift 115/75 25 Hang P. Clean 25 S2O

Strength: EMOM 10 1 Power Clean + 1 Hang P. Clean + 1 Push Jerk + 1 Split Jerk + All movements performed in the same minute without dropping the bar WOD: AMRAP 15 15/12 Cal Row 100 FT Dual… Read more »

Gymnastics Strength: Weighted strict pull ups 4×4 w/ 1 second pause at top and bottom of the rep (chin over bar, full lockout) WOD: 4RFT 200m run 2 Bar Muscle Ups 30 DU/90 SU 10 Push Press 95/65