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    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

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WORKOUT OF THE DAY

Monday 05052014

By Adam Murphy Comments

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NEW CLASS TIMES START TODAY!!!!!!
0500
0555
0650
0915
1230
1700
1755
1850

 

Workout of the Day
Wod 1-15mins
3rds NFT
T1-
5-8 MU
50 DU
1-3 leg less rope climb

T2-
2-4 MU
40 DU
1-3 rope climbs

T3-
1-3 MU
30 DU
5 strict pull ups

T4-
5 dips @3010 tempo
20 DU attempts
Same as t3
then
WOD 2-
20 mins
Build heavy
Push press
+
Push jerk
+
Split jerk

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