Workouts of the Day (WOD)

Browse through our daily workouts to get a sense of our programming. You’ll notice that we feature a balanced program of strength training, conditioning, and gymnastics.

042024

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Saturday, April 20WOD A) 4-4-4-4-4 Front rack reverse lunge *12 minutes, building. B) Partner WOD! 0-4 min. Max Pullup 4-8 min. Max 150m run 8-12 min. Max HPCL + Front...
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041924

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Friday, April 19WOD Preorder your 2024 Murph shirt! https://crossfitmva.typeform.com/to/C78IXUth Warm-up: 4 Up down dog 10 T-spine opener 10 Floor slide 6 Spiderman lunge w/ reach 16 Mountain climber 10 Single...
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041324

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Saturday, April 13WOD WOD: A) 5-5-5-5-5 Front squat (Building) *14 minutes. B) Buy-in 1 minute max pushup Rest 1 minute, then For time: Match pushup # from minute 1 then...
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