Call us now 540-412-8417

Come out and join us for this amazing event!

Third time's the charm! The 3rd Annual Rock The River is shaping up to be the biggest bonanza yet!

There's tons of music, beer, vendors and events for people of all ages to enjoy.

For more details go here:

Thursday's Workout:

A1) Strict press

@30X0; 8 reps x 3; rest 30 sec - HEAVY

A2) Supinated Barbell Bent Over Row

@2112; 8 reps x 3 sets; rest 90 sec - HEAVY

B) 3 sets:

6-8 weighted dips

Rest 30 sec

30 sec top of pull up chin over bar hold

Rest 30 sec

AMRAP 1 min wall walks

Rest as needed

C) 12 min AMRAP @80-85% sustained effort:

AB/Row 10 cals

10 bjsd - 24/20"

AB/Row 10 cals

5 HPC + PP - 95/65#

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