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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 03242014

    By Adam Murphy

      Sport WOD CrossFit Games Open Workout 14.4 MEN – includes Masters Men up to 54 years old Complete as many rounds and repetitions as possible in 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots, 20 lb. to 10-foot target 30 cleans, 135 lb. 20 muscle-ups WOMEN – includes Masters Women up to […]

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  • Saturday 03222014

    By Adam Murphy

      Workout of the Day Teams of Two 25 min AMRAP 1 Mile Loop 50 Chest-to-Bar Pull Ups 60 Shoulder-to-Overhead (115/75) 70 Bar Over Burpees **Run Together, can’t start reps until both partners are back in **Partition Reps as needed Post your scores to the Whiteboard.

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  • Friday 03212014

    By Adam Murphy

      Workout of the Day CrossFit Games Open Workout 14.4 MEN – includes Masters Men up to 54 years old Complete as many rounds and repetitions as possible in 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots, 20 lb. to 10-foot target 30 cleans, 135 lb. 20 muscle-ups WOMEN – includes Masters Women […]

    CONTINUE READING
  • Friday 03212014

    By Adam Murphy

      Workout of the Day CrossFit Games Open Workout 14.4 MEN – includes Masters Men up to 54 years old Complete as many rounds and repetitions as possible in 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots, 20 lb. to 10-foot target 30 cleans, 135 lb. 20 muscle-ups WOMEN – includes Masters Women […]

    CONTINUE READING
  • Thursday 03202014

    By Adam Murphy

      Workout of the Day 3 rounds: 400m run 30 Push Press (75/55) 20 front rack lunge Post your scores to the Whiteboard.

    CONTINUE READING
  • Wednesday 03192014

    By Adam Murphy

      Sport WOD WOD A: 12 Mins Odd- 5 Thrusters (100/65) 5 HSPU Even- 5 TTB 5 Burpee To Target then WOD B: EMOM x8 3 Power Clean (Build Heavy) Fitness WOD 20 min AMRAP 20 KB Swing 20 Goblet Squat 20 Burpee Post your scores to the Whiteboard.

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  • Tuesday 02182014

    By Adam Murphy

      Workout of the Day 30 min AMRAP 2 rounds Cindy (5 Pull Up, 10 Push Up, 15 Air Squat) 250 row 2 rounds Cindy 25 slamball 2 rounds Cindy 25 Anchored Sit Ups Post your scores to the Whiteboard.

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  • Monday 03172014

    By Adam Murphy

      Sport WOD CrossFit Games Open Workout 14.3 Complete as many reps as possible in 8 minutes of: 135-lb. deadlifts, 10 reps 15 box jumps, 24-inch 185-lb. deadlifts, 15 reps 15 box jumps, 24-inch 225-lb. deadlifts, 20 reps 15 box jumps, 24-inch 275-lb. deadlifts, 25 reps 15 box jumps, 24-inch 315-lb. deadlifts, 30 reps 15 […]

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  • Saturday 03152014

    By Adam Murphy

      Workout of the Day 30 Min AMRAP 800m Run 25 Burpee 25 Toe-To-Bar Post your scores to the Whiteboard.

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  • Friday 03142014

    By Adam Murphy

      Workout of the Day CrossFit Games Open Workout 14.3 Complete as many reps as possible in 8 minutes of: 135-lb. deadlifts, 10 reps 15 box jumps, 24-inch 185-lb. deadlifts, 15 reps 15 box jumps, 24-inch 225-lb. deadlifts, 20 reps 15 box jumps, 24-inch 275-lb. deadlifts, 25 reps 15 box jumps, 24-inch 315-lb. deadlifts, 30 […]

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805 N. Royal St., Alexandria, VA 22314