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  • 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

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Workouts'S ARCHIVE

  • Wod: FIRST FRIDAY!!!!! Choose your own Hero/Girl/ or Benchmark Wod   Click here for a list

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  • Wod: Teams of Two 3 Rounds 40 OH Lunges (45/25) 40 Burpees 40 KB Swings (53/35) 400m Run Reps are completed as a team so partition as needed, both members run together and cannot start the next movement until both partners are inside.

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  • Wod 1: 4 Sets 90sec to complete 3 dead lifts then AMRAP of HSPU in remaining time rest 90 sec  Suggested load for the DL is 75% of your 1 Rep max   Wod 2: 12 min amrap 5 Power clean (155m/105w) 10 Toe-2-Bar 15 Wall Ball

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  • Tuesday 01032012

    By jerry

    Wod1:  300m Row 100 Double Unders 300m Row   Wod2:  5 Rounds Unbroken Chest-2-Bar Pull Ups Rest 1 Min Hand Release Pushup with feet elevated (Thighs Never Touch Ground) Rest 1 min  

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  • 3-2-1 Snatch!

    By jerry

    First Wod of 2012! Let the training begin! Wod 1: Complete one complex every 90 seconds for five rounds 3 Snatch Grip Deadlifts 2 Hang Snatches 1 Squat Snatch   Wod 2: 15-12-9 Thrusters (135/95) Burpees  

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  • Wod: 15 OHS 15 pullup 400m Run 15 Thrusters 15 pullups 400m Run 15 Front Squats 15 pullups 400m Run 15 Back Squats 15 pullups 400m Run

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  • Wod: Clean x 1 Compare to:http://www.crossfitoldtown.com/110526-half-hour-of-power/      The Power Clean By Mark Rippetoe   The power clean is critical to sports performance training because it is a scalable way to develop power, writes Mark Rippetoe, of The Wichita Falls Athletic Club/CrossFit Wichita Falls. The power clean teaches explosion. It cannot be done slowly. And since […]

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  • Wod: 3 Rounds 400m Run 7 Man Makers 14 Dips 21 GHD’s

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  • Wod: 4 Rounds 15 Burpees 30 Double Unders 350m Row Rest 2 mins in between rounds

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  • Speed

    By jerry

    Wod:1 5 rounds 5 Hang squat snatch every 90sec (Touch and Go if possible) Wod 2: 5 rounds 6 Clean & Jerks (95/135) 7 Chest-2-Bar pull ups

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