February 9, 2018
17621732_816956121789898_2216098756493401034_o

Saturday, 2/10

Warm Up 3 Rounds 6 Hanging Scap Retractions 6 Pause Squats 6 Rev Hand Spider Lunges Prep (15 min) 1×3 Hang Hi Pull+3 Hang Power Clean+6 Front Squats (bar only) 3 Kip Swings (bar or rings) 1×3 Hang Squat Cleans+ 3 Front Squats (light) 3 Kip Swings (bar or rings) […]
January 20, 2018
CF65177F-E202-4FBB-9311-CF34E67DC88A

Sunday, 1/21

***Please be advised that there will be no Yoga for Athletes at U Street location this Sunday, 1/21*** Warm Up 3 Rounds 5 Hanging Scap Retractions 20’ Crab walk 5 Rolling Split Straddles 20’ Broad Jump Skill Ring Muscle Up Progressions (25 Min) 2x 10 False Grip Ring Row + […]
January 11, 2018
C90BB0B5-53F4-45B6-A4AD-2C39586EEFD0

Friday, 1/12

Warm Up 3 Rounds 6 Hanging Scap retractions 6 Spider Lunge w/ Reach Up 6 PVC Dislocates 6 Alt T Push Ups Prep: 2 Hang Hi Pull+ 2 Hang Power Snatch (bar only) 3-5 Kip Swings 30 Single Skips 2 Hang Hi Pull+ 2 Hang Power Snatch (light) 3-5 Kip […]
January 4, 2018
Photo Jun 29, 6 19 00 PM

Friday, 1/5

Warm Up 3 Rounds 5 Hanging Scap Retractions 10 Band Dislocates 5 Rolling Split straddles 10 Supine Scorpion 2 rounds 5 Toes to PVC (V-Up keeping arms straight) 10 Hollow Rocks 10 Arch Rocks 2 Rounds 3-5 Kip Swings (work for maximum elevation with Straight arms) 3 Kip to Hip […]
November 25, 2017
Tyler_ lunge_DSC1275

Sunday, 11/26

Warm up 3 Rounds 6 Hanging Scap Retractions 6 Spider Lunge w/ reach up 6 Band Pull Apart Complex 6 Hollow to Arch Skill Ring Muscle Up Progressions (25 Min) 2x 10 False Grip Ring Row+ 10 Hollow Rocks+ 5 Kip to Hip Bridge 3×2-3 Band Assisted Muscle Up Transitions […]
November 11, 2017
Photo Oct 14, 10 41 48 AM

Sunday, 11/12

Warm Up 3 Rounds 6 Hanging Scap Retractions 12 Squats 6 Rev Hand spider Lunges 12 OH Band Pull aparts Ring Muscle Up Progressions (25 Min) 2x 10 False Grip Ring Row+ 10 Hollow Rocks+ 5 Kip to Hip bridge 3×2-3 Band Assisted Muscle Up Transitions 2x 3-5 Kip Swings […]
March 23, 2016

Thursday, 3/24

Warm-Up 4 Rounds of 4 Spider Lunge w/ reach up on both sides 8 Hip Bridges 4 Dolphin Pushups 8 Hollow Rocks (scale to 10 Second Hollow Hold) 4 Hanging Scap Retractions 2 rounds each: 1 Minute self Bully stretch/side Skill – Muscle-up Progression (12 Minute cap – Everyone goes […]
February 24, 2016

Thursday, 2/25

Warm-Up 4 Rounds of 4 Spider Lunge w/ reach up on both sides 4 Alt T Push-ups 4 Hanging Scap Retractions 8 Hip Bridges 8 Hollow Rocks (scale to 10 Second Hollow Hold) then, 2 rounds each: 1 Minute self Bully stretch/side Skill – Muscle-up Progression (12 Minute cap – […]
February 19, 2016

Open Gym, 2/20 to 2/26

Pre-Open Combo Week 2 Option #1: Double Unders /AND/ Handstand Push-Ups (“HSPU”) Option #2: Double Unders /AND/ Muscle-Ups (“MUp”) Option #3: Overhead Squat (“OHS”) /AND/ Handstand Push-Ups (“HSPU”) Option #4: Overhead Squat (“OHS”) /AND/ Muscle-Ups (“MUp”) For the final two weeks before the CrossFit Games Open, we will combine movements […]