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

100901 Wednesday Workout

By jerryNo comments yet

100901 Wednesday “A”: 10box jump, 10 kb hp, 400run, 20box, 20hp, 600r, 30box, 30hp, 800r, 20box, 20hp, 600r, 10box, 10hp, 400r or “B”: 5 rounds of 5 Power clean (115lb Women, 185lb Men), 30 Double-under

Comments

comments

No Comments to "100901 Wednesday Workout"

  • Sean Mulcahy says:

    September 1, 2010 at 6:56 am - Reply

    7:38

  • Christine Glavin Kleiber says:

    September 1, 2010 at 7:17 am - Reply

    WOD A 38:50 @ 45# and double step ups as a sub for box jumps. Memo to self: step ups take forever.

  • Koz says:

    September 1, 2010 at 8:01 am - Reply

    WOD A 20:41 with 24″ box and 70# KB.

  • Hazen Marshall says:

    September 1, 2010 at 8:25 am - Reply

    WOD B: 15:37 with 165# cleans

  • Dayna Lewnes Blumel says:

    September 1, 2010 at 8:55 am - Reply

    41 min- not a good workout day for me…note to self, no running first!

  • Sean C says:

    September 1, 2010 at 9:30 am - Reply

    17 and change. 165 cleans, and DUs in progress.
    9:05 mile loop afterwards.

  • Mike Hart says:

    September 1, 2010 at 10:19 am - Reply

    WOD B – 16:46

    -pulled a Gar and misread the WOD. Did 50 DU’s per round. Despite the extra work, my DU’s did not improve. The rope whipped me like an unwanted step-child on the back of a rented mule on its way up the canyon.

    -Gar loop afterwards. Sean C. joined, then passed me.

  • Jerry Hill says:

    September 1, 2010 at 10:54 am - Reply

    4:59

  • Melissa Lopes says:

    September 1, 2010 at 11:02 am - Reply

    10:25 (B)
    Cleans felt great, DU’s not so much.

  • Amy Blake Bertles says:

    September 1, 2010 at 11:24 am - Reply

    30:59 A

  • Grace Chung says:

    September 1, 2010 at 11:44 am - Reply

    14:20 (wod B RX)

    Cleans were much improved, DUs were awful

  • Laura Rodman Novotny says:

    September 1, 2010 at 11:53 am - Reply

    24:33 (WOD B, 105#)
    Heaviest power cleans yet — which was fun.
    DUs were pretty awful. Had to count attempts and while there were more success than attempts it was a long, slow road.

  • Harold Doran says:

    September 1, 2010 at 12:05 pm - Reply

    13:48 rx. Tough time with cleans today.

  • Adam Murphy says:

    September 1, 2010 at 12:14 pm - Reply

    WOD B 6:22

  • Mark Davis says:

    September 1, 2010 at 5:23 pm - Reply

    Complete debacle.

    Sore shoulder should have made for a rest day.
    Workout B
    9:31
    1 round at 185, then 4 rounds 165
    subbed 15 box jumps for 30 double unders.

  • Kara Cunningham says:

    September 1, 2010 at 7:13 pm - Reply

    37:25 (A) 35# KB HP, 400, 600, 800, 400, 400m

  • Judy Skilling says:

    September 1, 2010 at 8:11 pm - Reply

    Workout A-10 box jump, 10 kettlebell high pull, 400 m run, 20 box jump, 20 kettlebell high pull, 600 m run, 30 box jump, 30 kettlebell high pull, 800 m run, 20 box jump, 20 kettlebell high pull, 600 m run, 10 box jump, 10 kettlebell high pull, 400 m run
    Time-30:38 minutes Rx (used 45 lb. KB)

  • Chad Norman says:

    September 1, 2010 at 9:07 pm - Reply

    7:24 at #165

Comments

Comments

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