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    MONDAY -FRIDAY 

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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

Wednesday 04022014

By Adam MurphyNo comments yet

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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
A:
3 Sets
NFT 12 min cap
Muscle-Ups x 3-8 unbroken reps
Double-Unders x 30-40 UB
Toes to Bar x 6-10 reps

Tier 1-
MU 3-8 UB
DU 30-40 UB
TTB 8-12 UB

Tier 2-
MU 3-5
DU 25-40
TTB 6-10

Tier 3-
Jumping MU 1-3 (if you have a strict dip) or 5-8 Dips
DU 10-20 (attempts count)
Lat pulls 3-5
then
B:
3 Rds
15 Shoulder to Overhead
10 Front Rack Lunges
400m Run

Tier 1-135/95
Tier 2-115/75
Tier 3-95/65
TIer 4-DB S2OH/Jumping Lunge

Post your scores to the Whiteboard.

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