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

Tuesday 08192014

By Adam MurphyNo comments yet

1554613_889668567728046_408310363724553339_n

 

Workout of the Day
WOD A:
Every 2min x8
Split Jerk
3-70%
2-80%
1-83%
1-86%
1-89%
1-92%
1-95%
1-95+%
then
WOD B:
15 mins Skill Work
4 Groups
Group 1: Have Muscle Ups
*Work Strict Muscle Ups*
*Kipping Dips*
Group 2: Don’t Have MU’s
*MU Transitions*
*Tabata False Grip Holds*
*False Grip Hold + Kip Practice*
*Strict Pull Up With False Grip*
Group 3: Have HSPU
*Work Kipping Efficiency*
*HS Walk Practice*
Group 4: Don’t Have HSPU
*Lunge To HS Practice*
*Wall Walk Up & Hold*
then
WOD C:
5 Sets-
:30s Max Effort Muscle Ups
:30s Rest
:30s Max Effort HSPU
:30s Rest

Post your scores to the Whiteboard.

Comments

comments

No Comments to "Tuesday 08192014"

Comments

Comments

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