(240) 317-5303

Friday 30 July

4 Rounds For Time

6 Power Snatches 105/70 

15 Bar Facing Burpees

100 Double Unders

15th Fittest 14-15 Year Old. In the world. HUGE congrats, Rylee Beebe !

Thursday 29 July

3 Rounds For Time

800m Run

100’ 2x Dumbbell Front Rack Walking Lunges 50s/35s

50’ Handstand Walk

Wednesday 28 July

For Time

40-35-30-25-20 (30-26-22-17-13)

Assault Bike/Row

30-25-20-15-10

TTB

Congrats to Rylee Beebe for her 1st Place finish during event 2 at the CrossFit Games today!

Tuesday 27 July

U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan.

Sisson is survived by his parents, Kevin and Phyllis; brother, Ryan; grandmothers, Judith Liming and Janis Beshoner; and numerous other friends and family members.

Monday 26 July

Back Squat Waves
E5MOM x3
8 Back Squats
6 Back Squats
4 Back Squats

Set 1 74%/79%/84%
Set 2 79/84/89
Set 3 84/89/94

% is based off 5rm from 7jun

5RM Retest next Monday!

Wednesday 21 July


For Time
100 KB DL 2x 70s/53s
400m Farmers Carry 2x 70s/53s
12 Rope Climbs
1 Mile Run
12 Rope Climbs
400m Farmers Carry
100 KB DL

Both Partners run, switch as necessary on movements