9305 Kings Hwy
King George, Virginia
(540) 315-1246

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Thursday – 9/3

OPEN GYM!!  WOOT WOOT!!   1. Strength Front Squat – 3 Position + Pause 5 Rounds, ascending Un-rack the weight, descend to 1/4 squat and pause for 3 seconds, continue down to just above parallel and pause for 3 seconds, continue down to rock bottom (or as low as you can...
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Wednesday – 9/2 Happy Birthday Coach Debi!!

1. Strength Back Squat 5 – 5 – 5 – 5 – 5, Ascending. Start first set at 70%. If you do not have a 1RM, use a relatively moderate weight for your first set of 5.   2. MetCon 800m Run 40 Alternating Lunges 600m Run 30 Sit-ups 400m Run 20 Push-ups 200m...
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Tuesday – 9/1

1. Strength Push Press a. Quickly work up to a Heavy Single b. 2×2@80-90% of today’s Heavy Single   2. MetCon 3 Rounds for time of 15 Lateral Burpee Bar Hops 15 Power Snatch, 95/65   3. Extra Credit a. Accessory Circuit (not for time, but quickly move between...
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Monday – 8/31

THANK GOODNESS IT’S MONDAY! TGIM, BABY!   1. Strength Deadlift 5RM, *no bounce *Set-up, pull slack out of the bar, explode through the up portion, lock out, control the down portion, touch weights to ground WITHOUT BOUNCING off the floor. Aka no momentum. During this...
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Friday – 8/28

1. Skill Work Gymnastics Skill Work – 20 minutes   2. MetCon “Cindy” 20 min AMRAP 5 Pull-ups 10 Pushups 15 Air squats   3. Extra Credit a. 10 min walk/jog/row/bike flush at conversation pace b. Extra mobility for quads, forearms, pecs, lats (main...
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Thursday – 8/27

1. Strength Front Squats Bottom-up front squats 5 – 3 – 2 – 2 – 1 – 1 – 1 – 1 These will take some practice/playing around with box+weight height to get correct.  You should ideally be starting about parallel or a little lower, but...
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Wednesday – 8/26

1. Strength Back Squat a. Quickly work up to a Heavy Single (HS) b. 2×2@80-90% of the HS   2. Skill Work/MetCon Skill Work of choice (Ring/Bar MU, Handstands, Ring Dips, DU, Pistols…) – or – 2000m Row for time I would ask you to get with a coach/me and...
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Tuesday – 8/25

1. Strength Overhead Squat 3 x 10, ascending As mentioned yesterday, this is a back-off week.  If form feels wonky or you are feeling less than confident with your lifts, use this as a technique day and really kick the crap out of some lighter weights.  If you’re feeling...
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Monday – 8/24

We’ve been going for three weeks pretty hard.  This week will be a bit of a back-off in terms of volume and/or intensity.  That doesn’t mean you should lollygag the sprints today.  If you see a workout, you should still be hitting it as hard as you can.   1....
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Saturday Class Announcement

Hey all!  Just an update about tomorrow’s (8/22) classes.   BIO East morning class will be canceled.  There will be an Open Gym (with programming, if desired) at 4PM.   BIO West Saturday class will be held at 9AM.   That is all–carry on and kick the...
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