It was a beautiful weekend…hope you all were out enjoying it!

Weekly updates….

Wednesday at 730.. Guys Prison Night….

Sunday – Cardio Kickboxing with Mel…6pm…

May 10th 2014–Wounded Wear Fundraiser 10am

May 22nd-25th Mid-Atlantic Regionals  Fairfax, Va

June 7th 2014-  Hui – Du

Strength/ Skill

1 Rm Shoulder Press ( 15 min)

1 Rm Front Squat (15 min)

(After your empty bar warm-up  … keep your attempts to 8-10 reps)


5 min Amprap

Cluster 135/95