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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 05142012

    By jerry

    WOD A. Back Squat x 5 (Take 5 sets including warmup) WOD B. 50,40,30,20,10 Goblet Sq (25# W, 35# M) and Situps

    CONTINUE READING
  •   WOD 21 – 18 – 15 – 12 – 9 – 6 – 3 Toes to bar KB swing (53M, 35W) Burpees

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  • Friday 05112012

    By jerry

    Wod A. 5 sets 10 Touch And Go Deadlifts Amrap strict DB Shoulder press (pick a weight you think you can max at around 8 reps) OR amrap HSPU 3 min rest between sets Wod B. Tabata ROW

    CONTINUE READING
  • Teams of Two 1 Mile loop AMRAP Cindy (5Pull ups, 10 Push ups, 15 Air Squats) 800m Run AMRAP Cindy partner 1 Mile loop-Partner 2 AMRAP Cindy then alternate, Once Partner 2 finishes loop Partner 1 goes for 800m run while partner 2 continues to do cindy and so on until both partners have finished […]

    CONTINUE READING
  • Quadzuka!!

    By jerry

    10 Min AMRAP: 1,2,3,4,5,6,7…. Hang Squat Clean (165m/115w) Burpees    

    CONTINUE READING
  • Tuesday 05082012

    By jerry

    Wod A: Men- 10 Sets of 3 Unbroken Muscle Ups (if you fail a set of 3 unbroken there is a 30 sec penalty added to the score) Women- 10 Sets of 2 Unbroken Muscle Ups  (if you fail a set of 3 unbroken there is a 30 sec penalty added to the score) Don’t have […]

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  • Monday 05072012

    By jerry

    Wod: 3 Rounds 400m Run 10 Snatch (115m,75w) 20 Box Jumps

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  • Wod: 5K Run

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  • First Friday

    By jerry

      FIRST FRIDAY PICK YOUR OWN HERO/GIRL/BENCHMARK WOD!!   http://www.crossfit.com/cf-info/faq.html#WOD1    

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  • WOD: 4 rounds 400 m run 30 KB Swings (53m,35w) 250m row 15 Burpee box jumps

    CONTINUE READING
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805 N. Royal St., Alexandria, VA 22314