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

Monday 04072014

By Adam MurphyNo comments yet

10245283_808389295855974_2057375514_n

 

Workout of the Day
WOD A.
3rds NFT
Tier 1
6-10 Strict HSPU
40-50 DU
8-12 CTB
Tier 2 1-5
Strict HSPU
30-40 DU
4-7 CTB
Tier 3
15-30s HS Hold (face wall)
20-30 DU
1-3 CTB
Tier 4
1-3 Lunge to HS -or- 10-15 HRPU
10-20 DU/att
5 Strict pull up (lowest band possible)
then
WOD B
partner work EMOM x 21
Min 1
xx Plate facing burpees
Min 2
xx KB Swing ( T1=70/53) (T2=53/35) (T3=35/26)
Min 3
xx TTB (T1=TTB) (T2=K2E) (T3=Lat Pull)

**Pick a challenging number you can maintain through out
**Both partners are to get the reps in within the minute
**One Partner working at a time

Post your scores to the Whiteboard.

Comments

comments

No Comments to "Monday 04072014"

Comments

Comments

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