1. Monday September 30th, 2019

    we will be leaving to Charlottsville on Thursday and returning Monday. Classes will be posted here. Stay tuned for upcoming Thursday and Friday hours. 1. BackSquat 1-1-1 2. WOD: 15 Min AMRAP 10 TTB 15 BackSquat 55/75# 20 BackExtensions 30 Yard Sprint oe 7 Burpees Fit Camp: 20 Min AMRAP 15 Sit-Ups 20…Read More

  2. Friday September 27th, 2019

    FREAKY FRIDAY!!! EMOM X 20 3 HEAVY POWER CLEANS 135/185# OR WHATEVER IS HEAVY 15 BOX JUMPS 20/24 INCHES FIT CAMP 21-15-9 DB SNATCH 20/35# BURPEE REST ALAP 400M RUN X 4, REST EQUAL TO RUNS FIT & 50 4 RFT 16 DB SNATCH 25LBS 8 BARBELL PRESS FRONT AND BACK 200M RUN…Read More

  3. Thursday September 26th, 2019

    THIRSTY THURSDAY! 8 Rounds for time Complete: 10 THRUSTERS 55/75# 8 PULLUPS 50 DUBS (if you don’t have double-unders, aim for alternating two singles and one double) FIT CAMP: 25-minute AMRAP Complete as many reps as possible of the following in 25 minutes. 10 FRONT SQUATS 35# 10 BURPEE BOX JUMPS …Read More

  4. Wednesday September 25th, 2019

    WEIGHTLIFTING WEDNESDAY IS HERE! CROSSFIT TOTAL: BACKSQUAT ONE REP MAX: CHEST PRESS ONE REP MAX: STRICT SHOULDER PRESS ONE REP MAX: THERE IS NO TIME LIMIT ON THESE MOVEMENTS. FIT CAMP: "HELEN" 3 RFT: 400M RUN 21 KB SWINGS 16/24 KG 12 PULLUPS FIT & 50 18 MIN AMRAP 5 TIRE FLIPS 10 SLEDGEHAMMERS LE…Read More

  5. Tuesday September 24th, 2019

    Two fer Tuesdays! "Devil of Ramadi V2" 4 Rounds (with a Partner) for Time 8 Man Makers (50/35 lb) / Plank Hold 20 Deadlifts (275/205 lb) / Wall Sit 24 One-Arm Dumbbell Thrusters (50/30 lb) / Scissor Kicks Cash out: 500 Double-Unders / Row With a running clock Partner A starts the man makers while Pa…Read More

  6. Monday September 23rd, 2019

    MANIC MONDAY 1. Power Snatch, work up to a heavy single 10 min cap WOD: 10 min AMREP 10 Power Snatch 30 Dubs Count all rounds and reps FIT CAMP 15 min AMRAP 10 DB Front Squats 15/25# 5 Tire Flips 7 Broad Jumps 5 Burpees Fit & 50 4 RFT 10 Thrusters DB 20# 16 Walking Lunges 18 Strict Shoulder Pres…Read More

  7. HAPPY BIRTHDAY TO THE LOVE OF MY LIFE!!

    HAPPY BIRTHDAY TO THE LOVE OF MY LIFE!! Crossfit: 53 OF EVERYTHING AMRAP 15 AIR SQUATS KB SWINGS 16/24 KG PUSHUPS JUMPING SQUATS FIT CAMP & FIT & 50 WILL DO THIS TODAY TO HONOR COACH ED.…Read More

  8. Thursday September 19th, 2019

    FIT CAMP: 10 Minute AMRAP 15 Mountain Climbers with Hands on Slam Ball 15 Ball Slams 15 Weighted Situps rest :90 sec 3 Rounds 30 Hollow Rocks 30 Supermans :30 sec hang from bar Crossfit: “Turtle Club” 21 Overhead Squats (95/65) 200 Meter Run 21 Thrusters (95/65) 200 Meter Run 15 Overhead Squats …Read More

  9. Wednesday September 18th, 2019

    WEIGHTLIFTING WEDNESDAY IS HERE! 1. Backsquat 5/5, 3/3, 2/1, 1/1/1 2. Power Clean: Touch n go style 5/5 95/135# 3. Coache's Choice Buy out is 800m rowe 30 GHDSU 30 Backextensions POST SCORES Fit Camp : 10 min Ladder 2-4-6-8-10 so on and so forth for the movements below. 2 Wallballs, 2 burpees, 2 pus…Read More

  10. Monday September 17th, 2019

    Two fer Tuesday baby! PAIR UP! 20 minute AMRAP: 20 Kettle bell swings 20 Box Jumps Partner A will run 400 meters while Partner B completes as many rounds/reps of the AMRAP. When Partner A gets back, Partner B runs 400 meters while Partner A picks up where the AMRAP was left off. FIT CAMP: SAME AS AB…Read More

  11. Monday September 16th, 2019

    CONGRATULATIONS JILL ON YOUR VERY 1ST CROSSFIT COMPETITION! WE ARE SO PROUD OF YOUR HARD WORK! WOD EMOM x 20 min 5 DB Power Cleans 20/35 5 DB Front Squats 5 DB Push Press *If you fall off the minute, continue until 20 min FIT CAMP: SAME AS ABOVE FIT & 50! 400M ROWE 15 DB LATERALS 8/10/12.5 15 DB…Read More

  12. September 14th, 2019

    Surprise WOD! Fit & 50 500m Rowe 15 Lateral Raises 8 lbs 15 Strict Shoulder Press 12.5, 10 lbs 250m Rowe 15 Lateral Raises 15 Strict Shoulder Press 500m Rowe 10 Lateral Raises 10 Strict Shoulder Press…Read More