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    MONDAY -FRIDAY 

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    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

  • Tuesday 03132012

    By jerry

    Wod: 5 Rounds: 3 Muscle Ups 15 Wall Ball 30 Double Unders

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  • Monday 03122012

    By jerry

    WOD: Partner Interval work 5 Touch And Go Squat Clean (Tough weight)  7 Lateral Burpee 9 Chest-2-Bar Pullups Partner 2 cannot start until partner 1 completes the 9th pullup and runs back to TAG partner 2 4 sets EACH

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  • WOD: 3 Rounds 400m Run 30 OH lunge (45/35) 15 Pullup

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  • Open Wod 12.3

    By jerry

    WORKOUT 12 . 3 MEN - includes Masters Men up to 54 years old Complete as many rounds and reps as possible in 18 minutes of: 15 Box jumps, 24″ box 115 pound Push press, 12 reps 9 Toes-to-bar   WOMEN - includes Masters Women up to 54 years old Complete as many rounds and reps as possible in […]

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  • Wod: 15 Burpee 200m Run 15 Burpee 400m Run 15 Burpee 600m Run 15 Burpee 800m run

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  • WOD: 4 Rounds: :40 Second AMRAP Unbroken Clean & Jerk (95m, 65w) :20 Seconds Transition :40 Second AMRAP Wallball :20 Seconds Transition :40 Second AMRAP KB Swing (35w, 53m) :20 Seconds Transition :40 Second AMRAP Situp :20 Seconds Transition :40 Seconds REST :20 Seconds Transition.

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  • Tuesday 03062012

    By jerry

    Wod:  20 min AMRAP 5 HSPU 10 Pullup 15 Box Jump (30” men, 24” women)

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  • Monday 03042012

    By jerry

    WOD: 5 Sets: 5 Unbroken Hang Squat Cleans 10 Burpees 30 Double-Unders Rest 3 min

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  • Wod: 30min AMRAP 3 rounds Cindy: 5 Pull Ups 10 Push Ups 15 Air Squats  200m Run

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  • Open WOD 12.2

    By jerry

    WORKOUT 12 . 2   MEN - includes Masters Men up to 54 years old Proceed through the sequence below completing as many reps as possible in 10 minutes of: 75 pound Snatch, 30 reps 135 pound Snatch, 30 reps 165 pound Snatch, 30 reps 210 pound Snatch, as many reps as possible   WOMEN - includes Masters Women […]

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805 N. Royal St., Alexandria, VA 22314