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    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

  • Happy Birthday Harold!!! 110418 “The Harold” 7 Rounds for time of: 7 Deadlifts 155/225 9 C2B Pull ups 200 m Run

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  • 110415 Saturday: 3.2 miles for time Every year Virginia Tech hosts a 3.2 mile run on April 16 to remember the victims of the shooting at Virginia Tech (http://www.recsports.vt.edu/special/3.2Run.php).  This year April 16 falls on a Saturday.  A couple of our CFOT Hokies brought this to my attention a while back and I promised I’d […]

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  • 110415 Friday Hero WOD: “D.T.” Five rounds of: 105/155 pound Deadlift, 12 reps 105/155 pound Hang power clean, 9 reps 105/155 pound Push jerk, 6 reps Alternate WOD: Run 400m, 30 KB Swing, 30 Box Jump. 3, 4, or 5 rounds!

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  • 110414 Thursday

    By jerry

    110414 Thursday Back Squat x 5 (NO Chains) Compare to Feb 22nd Take 5 sets (once you add weight) to find your 5 rep max. If you know the number you are shooting for think about only hitting 3 reps on Set number 4 to save energy for the PR push. Alternate WOD: 400m Run, […]

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  • CrossFit Open WOD 11.4 Complete as many rounds and reps as possible in 10 minutes of: 60 Bar-facing burpees 30 Overhead squats (90lbW, 120lbsM) 10 Muscle-ups *Open competitors there is no sub for Muscle-ups* Alternate WOD: (No 10 minute time limit) 60 Bar-facing burpees 30 Overhead squats 20 Dips and 20 Pullups

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  • 110412 Tuesday:

    By jerry

    110412 Tuesday: WOD 1) 15 Minutes to find a max in the 2 position clean: 1 from the hang, 1 from the floor. WOD2.) Death by power clean (95W, 135m) load should be around 60% of WOD1.) Alternate WOD: 50,40,30,20,10 KB High Pull, Slamball, Jumping Lunge

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  • 110411 Monday:

    By jerry

    110411 Monday: 15 Muscle-up, 30 Burpees, 30 GHD Situp, 15 Overhead Squat (95w, 135m), 30 Box jumps, 30 KB Swing, 15 Handstand pushup, 30 Pullups, 30 Wallball. Overhead Squat: HTFU: 95w, 135m, Infidel: 75w, 115m, Bulldog: 65w, 95m, Infantry: 55w, 75m Sub 30 pullups and 30 dips for 15 Muscle-ups Sub 30 hand release pushups […]

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  • 110409 Saturday: “Death by Pullups” Compare to 100810 Compare to 100505 With a continuosly running clock perform 1 pull-up in the first minute, 2 pull-ups in the second minute, 3 pull-ups in the third… and so on, until you cannot perform the number of prescribed pull-ups for the given minute. Post minutes and pull-ups completed […]

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  • 110408 Hero Wod: “Coe” 10 Rounds: 10 Thruster (65lbW, 95lbM) 10 Ring Pushup

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  • 110407 Thursday

    By jerry

    110407 Thursday 10,9,8,7,6,5,4,3,2.1 reps with a 200 meter run between each  (yes that is TEN 200m runs) Burpees, KB Swing (Heavy), Box Jumps (High)

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