Roller Derby

Fifth Ape Natural Movement and Parkour Seminar on Saturday, May 14th!

WOD for Wednesday 050411 – Click Here For Today’s Schedule
Ring Works
Work on Dips, Ball Ups, Inversions, and Skin the Cats
–Rest–
AMRAP in 15 minutes:
Run 400m
50 Sledgehammer Swings

Post Rounds to  Comments
For the skill segment, take the time to work on the Rings…dips, inversions, skin the cats.

For the Metcon, swing the sledgehammer with any arm throughout the WOD and focus on hitting the tire as hard as you can each rep using your entire body.

Upcoming Foundations Courses
Starting May 31st – (Tues/Thurs @7pm)

Upcoming Events
Fifth Ape Natural Movement and Parkour Seminar — Saturday, May 14th
Bull City Barbell Open — Sat, May 21st

Welcome Living Social Voucher Holders!
We can’t wait to meet you!
Please remember that all 4 classes are by appointment only!
Email [email protected] or call (571) 224-3706 to schedule your workouts.