- GYMNASTICS PULLING & MIDLINE - EMOM x 10: 1. 8-12 T2B 2. 9-12 GHDs *Rest 1:30 in between sets. *Pick a rep scheme you [...]

- STRENGTH - Back Squats 5-5-3-1-1 @ building *Perform 10 KB Lateral Step-Overs after each set. *5s @ same moderate weight. *3 @ moderately heavy [...]

BOX WILL BE CLOSED JOIN US AT 9:30am AT VIRGINIA KEY TRAILS BOOK VIA LINK IN PUSH PRESS OR JUST COME BY! EVENT IS FREE [...]

- STRENGTH - Z-Press 5 x 8 @ RPE 6 or 65% *Perform 10 DB Bent Over Rows (5 per arm) after each set. *DBs [...]

- STRENGTH - 6 sets: Clean Lift Off + Clean Pull + Clean @ building *Goal is RPE 5.5/7.5 or 55-75% *Rest 1:30 in between [...]

- STRENGTH - DB Bench Press 10-8-6-8-10 @ building *Perform 15 Banded Tricep Extensions after each set. *RPE 8/10. - WORKOUT OF THE DAY - [...]

Happy July 4th! Limited Schedule for Holiday book via push press: 9AM 10:30A Open gym until 12p! - WORKOUT OF THE DAY - Herowod “Relentless” [...]

- STRENGTH - Back Squats 9-6-3-6-9 @ building *Perform 10 KB Russian Swings after each set. *9s @ same moderate weight. *6s @ same moderately [...]

— WORKOUT OF THE DAY - For Time (with a Partner): 70 Cal Ski 10 Rope Climbs 50 Deadlifts 300 Double Unders 50 Deadlifts 10 [...]

- STRENGTH - Z-Press 5 x 10 @ RPE 5 or 55% *Perform 12 DB Bent Over Rows (6 per arm) after each set. - [...]