CrossFit begins with the belief that fitness is for everybody. We've created a program that will best prepare trainees for any physical contingency—not onl
We've created a program that will best prepare trainees for any physical contingency—not only for the unknown, but for the unknowable. CrossFit isn't only for elite athletes and first responders. It's for men, women and children exploring fitness for the first time in their lives. The secret of our success is summed up by the following: our classes are highly coached, safe, supportive and are SCAL
Operating as usual
Friday
Date: 4/15/22
Pic by @fromtaylor_
Warm-up
3 Rounds of:
10 x Goblet squats
10 x Shoulder press
10 x Face pulls
WOD
For time:
75 x Back squats (135#/95#) (no racks)
50 x Ring dips
5 x Rope climbs
Thursday
Date: 4/14/22
Pic by @fromtaylor_
Warm-up
3 Rounds of:
10 x Good mornings
10 x Reverse hypers
10 x Push-ups
WOD
25 Mins AMRAP of:
7 x Deadlift (185#/125#)
7 X T2B
7 x Burpees
Wednesday
Date: 4/13/22
Pic by @fromtaylor_
Warm-up
3 Rounds of:
10 x Shoulder press
10 x Jumping air squats
10 x Rows
WOD
3 x 5 Mins AMRAP of:
5 x Pull-ups
6 x Box jump overs (24”/20”)
9 x Wall balls (20#/14#)
1 Min rest
Extra (if you want)
BB rows 6-6-6-6 (climbing or across)
Tuesday
Date: 4/12/22
Pic by @fromtaylor_
Warm-up
3 Rounds of:
20 x Single unders
10 x SDHP
10 x Face pulls
WOD
3 Rounds for time of:
100m KB/DB Farmer’s carry (Athlete’s choice of weight)
100 x Double unders
25 x V-ups
Monday
Date: 4/11/22
Pic by @fromtaylor_
Warm-up
3 Rounds of:
10 x Push-ups
10 x Rows
10 x Band pull-a-parts
WOD 1
Bench press or Floor press 8-6-4-8-6-4
The second 8-6-4 should be heavier than the first.
WOD 2
15-12-9 for time of:
Clean and jerk (135#/95#)
C2B Pull-ups
Friday
Date: 4/8/22
Pic by @fromtaylor_
Warm-up
3 Rounds of:
10 x Push-ups
10 x Box step-ups
100m Jog
WOD
4 Rounds for time of:
400m Run
40m Walking lunges with 2 KBs/DBs in front rack (Athlete’s choice of weight)
12 x Strict ring dips
Thursday
Date: 4/7/22
Pic by @fromtaylor_
Warm-up
3 Rounds of:
10 x Walking lunges
10 x SDHP
10 x Shoulder press
24 Mins EMOM of:
Min 1: Box jumps (24”/20”)
Min 2: Alternating DB sn**ch (Athlete’s choice of weight)
Min 3: Rest
Min 4: Push press (Athlete’s choice of weight)
Min 5: Row for calories
Min 6: Rest
Wednesday
Date: 4/6/22
Pic by @fromtaylor_
Warm-up
3 Rounds of:
10 x Rows
10 x Goblet squats
10 x Face pulls
WOD
30-20-10 for time of:
Hang squat cleans
C2B Pull-ups
GHD Sit-ups
Athlete’s choice of weight for the hang squat cleans, but increase weight each round. An example of this would be:
30 reps @ 115#/80#
20 reps @ 135#/95#
10 reps @ 155#/105#
Tuesday
Date: 4/5/22
Pic by @fromtaylor_
Warm-up
3 Rounds of:
10 x Good mornings
10 x Push-ups
5 x Inch worms
WOD
“Donny”
U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, Iowa, died April 13, 2011, in Laghman province, Afghanistan, of wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother and stepfather, Roger and Becky Poock; his father and stepmother, Jeff and Jeanie Nichols; and his brothers, Nick and Joe.
21-15-9-9-15-21 for time of:
Deadlift (225#/155#)
Burpees
Core
50 x Reverse hypers
Monday
Date: 4/4/2022
Pic by @fromtaylor_
Warm-up
3 Rounds of:
10 x OHS w/ PVC or empty BB
10 x Push press
10 x Band pull-a-parts
WOD 1
OHS 2-2-2-2-2-2-2 (climbing or across)
WOD 2
Death by DB Thruster (Athlete’s choice of weight. Recommend approximately 45#/30#)
Min 1 perform 1 x DB Thruster. Min 2 perform 2 x DB Thrusters. Min 3 perform 3 x DB Thrusters. Keep adding 1 rep per minute until you cannot complete the prescribed reps for that minute.
Core
8 Tabata Rounds of Hollow rocks
Friday
Date: 4/1/22
Pic by @fromtaylor_
Warm-up
3 Rounds of:
10 x Good mornings
10 x Jumping air squats
10 x Shoulder pass throughs
WOD
10-9-8-7-6-5-4-3-2-1 for time of:
KB Goblet squats
Russian KB Swings
After each round perform a 25m single arm farmer’s carry with your left arm, then a 25m single arm farmer’s carry with your right arm. Athlete’s choice of weight, but challenge yourself.
Extra (if you want)
BB row 8-8-8-8
BB curls 12-12-12-12
Thursday
Date: 3/31/22
@fromtaylor_
Warm-up
3 Rounds of:
10 x Push-ups
10 x Band pull-a-parts
20 x Single unders
WOD
3 Rounds for time of:
42 x Double unders
21 x Hand release push-ups
30 x Double unders
15 x Ring dips
18 x Double unders
9 x Handstand Push-ups or DB Shoulder press (Athlete’s choice of weight)
Core
4 Rounds of:
20 Secs Hollow hold
20 Secs Hollow rocks
Wednesday
Date: 3/30/22
Warm-up
3 Rounds of:
10 x KB Swings
10 x Reverse hypers
10 x Face pulls
WOD
30 Mins EMOM of:
1 x Power clean
Stay with one weight for the first 10 Mins. Increase for the second 10 Mins. Increase again for the third and final 10 Mins. Challenge your self!
Extra (if you want)
10 Mins AMRepsAP of:
Box step-ups (BB in back rack 65#/45#, 20”/16”)
EMOM starting at the 1 Min mark perform 5 x T2B
***TWO SCHEDULE CHANGES***
Starting next week our Monday night Wrestling class will move to Friday nights at 6:00pm. The class will still be run by Coach Steven!
Also starting next week our Wednesday night Women’s Only BJJ class will be moving to Mondays at 7:00pm! Coach Jenna will still be running the class!
We look forward to seeing everyone in class!
Tuesday
Date: 3/29/22
Pic by @fromtaylor_
Warm-up
3 Rounds of:
10 x Rows
10 x Push-ups
100m Jog
WOD
For time:
800m Run
75 x Burpee pull-ups
800m Run
Monday
Date: 3/28/22
Pic by @fromtaylor_
Warm-up
3 Rounds of:
10 x Goblet squats
10 x SDHP
10 x Band pull-a-parts
WOD 1
Back squat 1-1-1-1-1-1-1 (climbing or across)
WOD 2
3 Rounds, each for time, of:
20 x Alternating DB sn**ch (Athlete’s choice of weight)
20 x V-ups
10 x Box jump overs (24”/20”)
1 Min rest
Friday
Date: 3/25/22
Pic by @fromtaylor_
Warm-up
3 Rounds of:
10 x Rows
10 x Push-ups
10 x Band pull-a-parts
WOD
15 Mins AMRAP of:
10 x Chin-ups
10 x Close grip push-ups (Hands as close as comfortably possible.)
10 x T2B
Extra (if you want)
3 Sets of:
20 x Banded triceps pressdowns
20 x Band curls
Thursday
Date: 3/25/22
Pic by @fromtaylor_
Warm-up
3 Rounds of:
10 x SDHP
10 x Push press
10 x Reverse hypers
WOD
“Bella Complex”
Every 4 Mins for 7 Cycles
1 x Clean (power or squat)
1 x Shoulder to overhead
1 x Front squat
1 x Shoulder to overhead
Record loads for each cycle
Wednesday
Date: 3/23/22
Pic by @fromtaylor_
Warm-up
3 Rounds of:
10 x Walking lunges
10 x KB Swings
100m Jog
WOD
6 Rounds for time of:
100m KB/DB Farmer’s carry (Athlete’s choice of weight)
10 x DB Box step overs (24”/20”, same weight as carries)
12 x GHD Sit-ups or Weighted Sit-ups
Tuesday
Date: 3/22/22
Pic by @fromtaylor_
Warm-up
3 Rounds of:
10 x Good mornings
10 x Reverse hypers
10 x Shoulder press
WOD 1
Deadlift 2-2-2-2-2-2-2 (climbing or across)
WOD 2
12 Mins AMRAP of:
5 x Burpees
10 x Push-ups
25 x Double unders
Monday
Date: 3/21/22
Pic by @fromtaylor_
Warm-up
3 Rounds of:
10 x OHS w/ PVC or empty BB
10 x Shoulder pass throughs
10 x Rows
WOD
3 Rounds for time of:
400m Run
12 x OHS (135#/95#)
21 x Pull-ups
Core
4 x 45 Secs Weighted planks
Friday
Date: 3/18/22
Pic by @fromtaylor_
Warm-up
3 Rounds of:
10 x SDHP
10 x Push-ups
10 x Band pull-a-parts
WOD
15 Mins AMRAP of:
1 x Power clean
7 x Burpees
2 x Power cleans
7 x Burpees
3 x Power cleans
7 x Burpees……
Keep adding 1 rep to the power cleans.
Athlete’s choice of weight but recommend 135#/95#.
Extra (if you want)
4 Sets of:
8 x DB Skullcrushers
8 x Hammer curls
Thursday
Date: 3/17/22
Pic by @fromtaylor_
Warm-up
3 Rounds of:
10 x Shoulder press
5 x Broad jumps
10 x Rows
WOD 1
Push press 1RM
WOD 2
3 Rounds for time of:
12 x Push press (60% 1RM)
12 x Chin-ups
12 x Box jumps (24”/20”)
Accumulate 1 Min L-Sit (Hanging from the bar or using the parallettes.)
Wednesday
Date: 3/16/22
Pic by @fromtaylor_
Warm-up
3 Rounds of:
10 x Goblet squats
5 x Inch worms
100m Run
WOD
For time:
400m Run
15 x Back squats (225#/155#)
400m Run
12 x Back squats (225#/155#)
400m Run
9 x Back squats (225#/155#)
Racks are allowed if needed.
Extra (if you want)
4 Sets of:
25 x Overhead plate raise
25 x Face pulls (pause at top, return slowly)
Tuesday
Date: 3/15/22
Pic by @fromtaylor_
Warm-up
3 Rounds of:
10 x KB Swings
5 x Burpees
10 x Shoulder pass throughs
WOD
20 Mins EMOM of:
Min 1: 9 x T2B + Max Push-ups
Min 2: Alt DB Sn**ch (Athlete’s choice of weight)
Your score is push-ups + DB sn**ch total.
Monday
Date: 3/14/22
Pic by @fromtaylor_
Warm-up
3 Rounds of:
10 x Rows
10 x Wall balls
20 x Single unders
WOD
22.3
For time:
21 x Pull-ups
42 x Double unders
21 x Thrusters (95#/65#)
18 x C2B Pull-ups
36 x Double unders
18 x Thrusters (115#/75#)
15 x Bar muscle-ups
30 x Double unders
15 x Thrusters (135#/85#)
Friday
Date: 3/11/22
Pic by @fromtaylor_
Warm-up
3 Rounds of:
10 x Shoulder press
10 x Goblet squats
10 x Shoulder pass throughs
WOD
5 Rounds for time of:
10 x DB Hang power cleans
10 x DB Shoulder to overhead
10 x DB Front squats
2 Mins rest
Athlete’s choice of weight, but must use same DBs for all movements.
Monday | 4:30pm - 8pm |
Thursday | 4:30pm - 8pm |
Friday | 5pm - 7pm |
Saturday | 10am - 12pm |
Northern Virginia’s premier soccer-training program designed specifically to develop the skills and athleticism necessary for soccer players to reach their fullest potential.