Fifth Ape Natural Movement and Parkour Seminar on Saturday, May 14th! WOD for Sunday 050811 – Click Here For Today’s Schedule Deadlift 1-1-1-1-1-1-1 –Rest– 5 Rounds For Time: 25 Wall Ball (20/12) 20 Box Jumps (24/20) 15 Pushup Post Deadlift Loads and Metcon Time to  Comments For the strength segment, work up to the heaviest...Read More

Fifth Ape Natural Movement and Parkour Seminar on Saturday, May 14th! WOD for Saturday 050711 – Click Here For Today’s Schedule Snatch Complex 5 sets of: 1 Hang Power Snatch + 1 Snatch Balance + 1 Squat Snatch –Rest– 3 Rounds For Max Reps: 1 Minute Rowing (calories) 1 Minute Box Jumps (30/24) 1 Minute...Read More

New Bootcamps Start Monday! WOD for Thursday 042811 – Click Here For Today’s Schedule Deadlift 3 sets of 20 Reverse Hypers 3 sets of 10 Hollow Rocks 3 sets of 10 –Rest– Tabata Intervals Abmat Situps Back Extensions Box Jumps (24/20) Post Deadlift Loads and Total Metcon Reps to  Comments For the strength segment, perform...Read More

New Bootcamps Start Next Monday! WOD for Wednesday 042711 – Click Here For Today’s Schedule Pullups 4 sets for max reps (kipping and/or deadhang) –Rest– For Time: Run 200m 20 Box Jumps (24/20) Run 200m 20 Thrusters (95/65) Run 200m 20 Pullups Run 400m 20 Double Unders Run 200m 20 Squat Cleans (95/65) Run 200m...Read More

New Bootcamps Start May 2nd! SAVE 10% before this Friday! WOD for Wednesday 042011 – Click Here For Today’s Schedule Take 20 minutes to work on your Handstands! –Rest– AMRAP in 15 minutes: 10 Handstand Pushups 20 Box Jumps (24/20) Run 200m Post Rounds to Comments For the skill segment, take 20 minutes to work...Read More

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. WOD for Saturday 040211 – Click Here For Today’s Schedule CF Open WOD #2 AMRAP in 15 minutes: 9 Deadlifts (155/100) 12 Hand Release...Read More

FREE Bailing Class – Saturday, April 9th! WOD for Tuesday 032911 – Click Here For Today’s Schedule Back Squat (Week 4 – Deload Week) Warmup:  Perform 5 reps @40% and 50%, 3 reps @60% “working 1RM” –Rest– On the minute for 15 minutes, alternating movements each minute: 12 Box Jumps (24/20) Max Rep Double Unders...Read More

Nutrition Q&A Session — Saturday, March 26th – FREE! WOD for Tuesday 032211 – Click Here For Today’s Schedule Ball Ups 50 Strict Reps –Rest– AMRAP in 12 minutes: 9 DB Thrusters (35/22) 12 Box Jumps (24/20) Post Back Squat Loads Number of Rounds Completed to Comments For the gymnastics strength segment,  we are working...Read More

Register for “Bailing Class” TODAY!  It’s FREE! Got a nagging injury or ailment?  You NEED to attend the Z-Fit Seminar on March 19th! WOD for Saturday 031211 – Click Here For Today’s Schedule  Bench Press Warmup:  Perform 5 reps @ 40% and 50%, 3 reps @60% “working 1RM” Work Sets:  Perform 3 reps @ 70%, 80%, max reps @...Read More

Check out “Bailing Class” on Saturday, March 12th and Nutrition Guide Rollout and Q&A on Saturday, March 26th! WOD for Tuesday 030111 – Click Here For Today’s Schedule  Full Ring Support to Lower Down (negative dips) 50 Strict Reps Video here   –Rest– For Time: 50 KB Swings (52/35) 50 Box Jumps Row 1000m 50 Abmat Situps...Read More