Congratulations to our Head Coach Vic and one of our original members Jenny Mae Antonio on their recent engagement! They recently took a vacation to the Philippines with their closest friends and family, and Vic took this opportunity to set up the perfect beach proposal.

Vic and Jenny Mae have been together for almost 3 years and share a common love for traveling, steak, music festivals and CrossFit. Although they are still early in the planning phase, they are looking forward to a Spring wedding on Long Island, New York at Vic’s alma mater, the United States Merchant Marine Academy. 

Be sure to extend your well wishes to the happy couple when you see them!


CrossFit Hard 2nd Anniversary

Our officially second anniversary was March 1st but we wanted to wait for coach Vic and Jenny Mae to get back. This year we want to celebrate in a healthy and fun way. Use the skills you learn in the gym to get outside and enjoy the beauty of spring.

We are planning a team hike on the Billy Goat Trail at Great Falls. 

All members friends and family are invited to join us this coming Sunday, March 20th. We will meet in the Great Falls Tavern Visitor parking area at 10am.

We plan on tackling Billy Goat Trail section A, which is moderate and fun 4-mile hike with some scrambling and rock hopping.

We look forward to seeing you there.

More details can be found here


Coach Graham



If your house was burning down, what three objects would you want to save?

Warm-up 7

3 sets:
10 OH Squats
Triple/Double Under Practice
Kipping Toe to Bar Progression


Empty Bar:
10 Deadlifts
10 Back Squats
10 Power Cleans
10 Thrusters

Power Clean 

Take 20 minutes to build to today’s 1-RM Power Clean

Metcon (Time)

Complete rounds of 21, 15 and 9 reps for time of:
Kettlebell Swings (32/24 kg)

Out of Town WOD

6min AMRAP
10 Situps
10 Box jumps
*4 min Rest
8min AMRAP
10 Air Squats
20 Single/Double Unders



CrossFit Journal: The Performance-Based Lifestyle Resource