FREE TRIAL CLASS
  • 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

  • Run-Squat-Run

    By jerry

    Wod: 4 Rounds 400m Run  50 Air Squats

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  • Wod: Filthy 50 (reps) or Dirty 30 (reps) For time: Box jump, 24 inch box Jumping pull-ups Kettlebell swings, 1 pood Walking Lunge Knees to elbows Push press, 45 pounds Back extensions Wall ball shots, 20 pound ball Burpees Double unders

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  • Wod 1: 1,2,3,4,5,5,4,3,2,1   <——   Click to see last time we hit this HSPU Strict Pull Ups *If you hit this WOD last time in 5 min or under consider adding a weight vest*   Wod 2: Annie 50,40,30,20,10 DU and situp

    CONTINUE READING
  • DEADLIFT

    By jerry

    Wod: Deadlift x1

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  • WOD #1 Mile Loop It is a staggered start 1 mile loop for time, come to class with your loop PR or best estimate, we will start athletes in 10 second waves. Come set one last loop PR this year! WOD2: Tabata Ring Push up Tabata Situp Tabata Wall Ball  

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  • Wod: 1k row 15 Cl&J 15 burpee pullups 1k run 15 cl&J 15 burpee pullups 135m/95w

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  • Friday 12162011

    By jerry

    Wod 1: Strength Back Squat x3   Wod 2: Conditioning 3 Rounds 24 OH Lunge 18 Box Jump (24″) 12  Chest-2-Bar Pull ups

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  • Loupees!

    By jerry

    Wod 1: 800m Run 20 Loupees 20 Toes-2-Bar 20 KB Swing (35,53) 600m Run 15 Loupees 15 T2B 15 KB Swing 400m Run 10 Loupees 10 T2B 10 KB Swing 200m Run 5 Loupees 5 T2B 5 KB Swings  

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  • Wod 1: 18 min Jerk x 1 Wod 2: “Karen” 150 Wall balls for time

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  • Deuces

    By jerry

    WOD 1: 20 minute time cap Ladder up then down: 1,2,3,4,5,4,3,2,1 Double-Dip Muscle-ups with 20 Double-unders between each. (Two Dips at the top of each MU) OR 2,4,6,8,10,8,6,4,2 Dips with 20 Double-unders between each.  WOD 2: 12 Minutes to build to a 1RM weighted chin up.  

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