Workout of the Day

Join Steve and Richard Lloyd for a ride through Rock Creek Park. About 25 miles at a leisurely pace. Don’t worry…it’s our first ride of the year too. No one gets dropped. Meet at the gym at 10am. No helmet, no ride.

TABATA 8 ROUNDS (:20 ON // :10 OFF)
MVMT 1 – Jump Rope // 2nd Round – Double-Unders
MVMT 2 – Step-Ups (R) // 2nd Round – Step-Ups (L)
MVMT 3 – Air Squats // 2nd Round – Squat Jumps
MVMT 4 – Up Downs // 2nd Round – Burpees


Air Squat | Burpee | Jump Rope (Double Unders)

MIN 1 – :40 MAX Jump Rope or Mountain Climbers
MIN 2 – 10 Backpack Front Rack Lunges
MIN 3 – 14 Jump Squats w/ Backpack

-2:00 Rest-

MAX Burpees

(Score is Total Number of Burpees)


Burpee | Walking Lunge

50 (Weighted) Sit-Ups
50 Hollow Rocks

*Break up the movements in any order and any rep scheme.

(No Measure)


Hollow Rock | Sit-up

Barbell Bettys

After much thought and discussion with the coaching staff, we have decided that for everyone’s health and safety, we need to hit the pause button. Second Wind is going to temporarily halt group classes.

While we believe the risk of contracting the coronavirus in an environment of super-fit people who are hyper-vigilant about cleaning remains very low, it’s not zero. This decision is based on a sense of social responsibility. We are doing our part to “flatten the curve.” If two or three weeks from now it appears the whole country wildly over-reacted, good, that means it worked.

Here’s What We Are Doing

We will continue to provide daily workouts in SugarWOD…these are workouts that you can do at home.
We will closely monitor local and federal guidance, and act accordingly.
We will re-evaluate every week.
We will stay engaged with you through Facebook, Instagram, SugarWOD.
We will continue to provide 1-on-1 Personal Training at the gym.
We will meet you outside: group runs, hikes, workouts in the park. Stay tuned.

Here’s What You Can Do:

Continue to workout. This whole thing is stressful enough. Stay on SugarWOD, do the workouts, post your scores. Give virtual fist bumps.
Get outside. Hike. Run. Bike. Need an endurance coach? We offer that.
Book a Personal Training session with Holly. Or a 30-minute express session.
Wash your hands like you just ate crabs.
Stay engaged with us through Facebook, Instagram and SugarWOD.
There is an unfortunate trickle-down effect to this decision. For a few weeks, we won’t be able to provide you with everything you signed up for. But we will need to continue to pay our bills, and we want to continue paying the coaches for the work they’ll do to engage you while we are closed. We hope you will understand why we ask you keep your membership intact. We also understand that some of you, too, may be taking a financial hit with the closings and illnesses. If that’s the case, please don’t hesitate to contact us so we can help bridge the gap.

This is certainly not an easy decision for us and we don’t take it lightly. Our goal is to re-open as soon as we can and to keep providing you with the service and community that has become so important to you. Again, we may be over-reacting, but if there is a wildfire nearby, do you wait until it’s on your street to evacuate? We are trying to be proactive and stay ahead of this…for everyone’s health.

Steve & Michelle


Clean | Run


Intensity: 5 out of 10

Use a higher cadence (how quickly your feet touch the ground) than you’re used to.
Think “baby-steps.” A higher cadence translates into less strain on the muscles and therefore a more efficient long-distance run technique. Preferably on a flat course like Beach Drive in Rock Creek Park.

Beginners: 30 mins, combination of run walk.

If you have a way of tracking distance, note how far you went.


Muscle-Up | Run