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    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

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Workouts'S ARCHIVE

  • Monday 12052011

    By jerry

    Wod 1: 1 Clean & jerk EMOM(every minute on the minute) for 10 mins Wod 2: 15 OHS  (80w,115m) 400m Run 12 OHS 400m Run 9 OHS 400m Run    

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  •   Teams of 2, Partner 1 finishes reps then partner 2 goes.  Wod: 60 Reps(30 each partner) of each movement Squat Clean Thruster(65w,95m) Pull Ups Snatch(65w,95m) GHD

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  • First Friday

    By jerry

    First Friday: CYOB! Choose Your Own Benchmark <-Listed here Pick any Hero, Girl or other Benchmark wod.   HAPPY BIRTHDAY JERRY!  

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  • Wod: 4 Rounds- 1 Minute of max reps at each station with a Minute of rest between rounds. You will rotate your start for all four rounds. Wall Balls KB Swings (35w, 53m) Burpees Box Jumps   Score is total reps 

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  • l Wod 1: 1,2,3,4,5,5,4,3,2,1 HSPU Strict Pull Ups Wod 2: Double Under Flight Simulator- 15 min time cap 5 unbroken double unders 10 unbroken double unders 15 unbroken double unders 20 unbroken double unders 25 unbroken double unders 30 unbroken double unders 35 unbroken double unders 40 unbroken double unders 45 unbroken double unders 50 […]

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  • Deads & Dips

    By jerry

    Wod 1: 2-DL Every Minute on the Minute for 10 Minutes Wod 2: 10,9,8,7,6,5,4,3,2,1 Dealifts (225m,155w) 1,2,3,4,5,6,7,8,9,10 Dips

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  • Monday

    By jerry

    Wod: 1 Mile Run 50 OHS (80w, 115m) 50 Pull Ups 1 Mile Run    

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  • It Takes two

    By jerry

    Partner Wod: 400m Run x 2 each 100 KB Swing 60 Pullup 400m Run x 2 each 100 Burpees 60 DB Thruster (25w,35m)  

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  • Red vs Blue

    By jerry

    Team Wod: 30 Min Time Cap Class is split into two teams, points are scored for completing the following: 20 Double unders- 1 point 10 Push ups-1 point 15 ABMAT-1 point 10 Box jumps-1 point 10 Wall balls -1 point 5 Muscle up-3 points 5  HSPU-3 points 1 Rope climbs- 3 points  400m run-4 points […]

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  • 1621

    By jerry

    “1621″ 200m Run, 16 Pull Ups, 21 Push Press (65,95) 200m Run, 16 Burpees, 21 Snatch (65,95) 200m Run, 16 Box Jump, 21 Hang Cleans (65,95)  200m run, 16 Push Press, 21 Pull Ups 200m Run, 16 Snatch, 21 Burpees 200m Run, 16 Hang Cleans, 21 Box Jumps

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