FREE TRIAL CLASS
  • Opening Hours

    OPENING HOURS

    MONDAY -FRIDAY 

    0500-0555
    0555-0650
    0650-0745
    0915-1010
    1230-1325
    1700-1755
    1755-1850
    1850-1945 (not on Friday)

    SATURDAY: 0800 | 0900

    SUNDAY: CLOSED

  • Contact

    Let's Keep In Touch!X

    LEAVE A COMMENT

    Sending your message. Please wait...

    Thanks for sending your message! We'll get back to you shortly.

    There was a problem sending your message. Please try again.

    Please complete all the fields in the form before sending.

WORKOUT OF THE DAY

100511 Tuesday: Front Squat and conditioning

By jerry Comments

front squat with chains

Strength: 20 minute time limit: Front Squat x 1 with 4 links of chains! (around 80lbs)

Conditioning: AMRAP 12 min of 40 double-unders, 30 jumping lunges,  20 back extension (sub 20 box jumps for double-unders)


Comments

comments

Comments

  1. Sean Soni says:

    FS: 215 / 245
    12-min. AMRAP: 4.33-rds.

  2. Sean Soni says:

    Whoops! That should say a MISS @ 245#

  3. Front squat w/ 4 chains – 195#

    12 minute AMRAP – 3 rounds

  4. Skipped front squats.

    27 minutes of work
    8 Rounds
    30 double unders
    20 jumping lunges
    10 back extensions

    Cut down reps to save the back. Feeling great. Nice welts too!

  5. Mike Hart says:

    Front squat w/ 4 chains – 235#

    12 minute AMRAP – 3 rounds (+ 14 du’s)

  6. Melissa says:

    125
    4 1/3 rnds

  7. Chris M says:

    215#

  8. Chad Norman says:

    175. 5 2/3 rounds

  9. 4 rounds on AMRAP
    127

  10. Jeremy Moss says:

    225#
    4+ rds

  11. jerry says:

    215, easy.
    I need to check the ego on fr sq.
    4 2/3 finisher.

  12. Jason Brown says:

    205…failed twice on 215 (lost core tension). 3 rounds plus 12 DU’s on 2nd WOD.

Comments

Forging Elite Fitness in Alexandria Since 2007
805 N. Royal St., Alexandria, VA 22314