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    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

Thursday 04032014

By Adam Murphy Comments

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*****NEW CLASS SCHEDULE MAY 5TH*****

Moving to hour Classes
0500-0600
0600-0700
0700-0800
0915-1015
1230-1330
1700-1800
1800-1900
1900-2000

Workout of the Day
WOD 1
Emom x12
High hang snatch x2
Start 55% move up as technique allows
*goal is efficiency not weight in bar

then
WOD 2-
15-12-9
Snatch
9-12-15
CTB

T1-CTB 115/75
T2-CTB 95/65
T3-COB 115/75
T4-COB 95/65
T5-banded strict pull ups and db snatch

Post your scores to the Whiteboard.

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