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

101004 Monday: 33

By jerry Comments

101004 Monday 33

5 rounds: Max rep Deadlift in 33 sec, rest 33 sec, Max rep Hand release pushup in 33 sec, rest 33 sec, Max rep Box jump in 33 sec, rest 33 sec. Record total in each category to comments.

Infantry: 125W-200M

Bulldog: 145W-225M

Infidel: 165W-250M

HTFU: 185W – 275M

“After Party” Weighted Pullup x 1

Comments

comments

Comments

  1. Gar Whaley says:

    230

    DL 8 7 6 6 8 35
    PU 17 18 18 18 16 87
    BJ 26 22 20 20 20 108

  2. DL 6 5 5 4 4 = 24 (HTFU)
    PU 16 16 17 16 18 = 81
    BJ 17 14 16 17 19 = 83

    weighted Pu 1×40 (but was standing on 45# plate and felt funny — too easy, like perhaps I wasn’t dead hanging enough beforehand)

    1×35 not standing on 45# plate and felt good.

  3. Harold Doran says:

    251 @ 275#

    Play by play:

    DL = 11-7-7-7-8 = 40
    PU = 20-18-16-16-15 = 85
    BJ = 29-17-25-25-30 = 126

  4. Deadlifts @ 275# 7+6+7+5+5 = 30
    Pushups 17+17+13+12+11 = 70
    Box jumps 16+17+14+15+17=77
    177 total

  5. Koz says:

    250 total reps at HTFU (and 24″ Box Jumps)
    Deadlifts: 10, 6, 6, 6, 7
    Pushups: 24, 20, 20, 20, 20
    Box Jumps: 22, 22, 22, 22, 23

  6. Sean Mulcahy says:

    239 total reps (165 lb cleans sub for deadlifts)

    Don’t have score card but my rep ranges were:
    8 – 6 cleans each round
    24 – 16 pushups
    24 – 20 box jumps

  7. Jerry Hill says:

    50 + 113 + 131 = 294 HTFU
    Headache inducing effort.

  8. DL 8 7 6 6 6 = 33 (infantry)
    PU 16 15 13 12 13 = 69
    BJ 11 11 10 10 10 = 52
    Total = 154

  9. How do you all remember your intervals??? To be honest, after five rounds and the drive home, I cannot recall the details, but believe my BULLDOG 225lb intervals totaled around 212 (maybe that was my partner, Kurt’s numbers)… that’s what the white board is for ;-)
    Good day back with the 0515 crew!

  10. Infantry 125#
    DL 27
    PU 72
    DJ 80
    total 179

  11. Mike Hart says:

    DL = 11-10-10-10-10 = 51 (Bulldog)
    PU = 23-22-22-22-18 = 103
    BJ = 19-18-19-18-19 = 93

  12. Vinnie Freda says:

    HTFU

    Deadlifts = 39
    Hand release pushups = 72
    Box jumps = 88

    Total = 199

    Extra: Tabata row 20/10 = 86m

  13. Jeremy Moss says:

    Deadlift: 38 reps (HTFU – 275 lbs)
    Push Ups: 73
    Box Jumps: 127
    Total: 238

    After Party: Weighted Pull, 1 x 75 lbs

  14. 40/73/86= 199 HTFU with a 20lb Weight Vest

    Then I ate really good pizza drank some really great red wine from a MD winery I went to this weekend and finished off with a piece of cheesecake!!!

    If that’s not a great bday I don’t know what is….

Comments

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