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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 02032014

    By Adam Murphy

     Compare to: 11/13/2013 Sport WOD WOD A: EMOM x10 Hang Snatch **Start at 55% and build heavy** then WOD B: 30 OHS (65/95) 30 T2B 20 Power Snatch 20 T2B 10 Squat Snatch 10 T2B Fitness WOD 50 sit-up cash in 50-40-30-20-10 Jumping lunge KB High pull 50 sit-up cash out Post your scores to […]

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  • Saturday 02012014

    By Adam Murphy

    Sport WOD Teams Of Two 30mins 15 HR Push Ups (Both Partners must complete 15) 15 Front Squats (135/95) 15 S2OH Fitness WOD 30 Min AMRAP teams of Two Partition as needed 50 HR Push Up 50 KB Swing 50 Goblet Squats Post your scores to the Whiteboard.    

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  • Friday 01312014

    By Adam Murphy

      Sport WOD CrossFit Games Open Workout 11.5 Complete as many rounds and reps as possible in 20 minutes of: 5 Power cleans (145lb / 100lb) 10 Toes to bar 15 Wall balls (20lb to 10′ target / 14lb to 9′ target) Fitness WOD Teams of Two “Dont Drop The Baby” 20 Min AMRAP 40 […]

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  • Thursday 01302014

    By Adam Murphy

      Workout of the Day Every 10mins x3 Sets 15-12-9 Shoulder To Overhead (115/75) Pull Ups Post your scores to the Whiteboard.

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  • Wednesday 01292014

    By Adam Murphy

      Sport WOD WOD A. 7 Mins 1 Snatch (155/105) Scale to 70% 1 Muscle Ups (2:1 Dips) 2,2,3,3,4,4…etc then WOD B. 3 rounds 10 Deadlift (185/275) 50 Double Under Fitness WOD 5 rds 20 DB Push Press 30 Anchored Sit Ups 20 KB HP Post your scores to the Whiteboard.

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  • Tuesday 01282014

    By Adam Murphy

      Workout of the Day Teams Of Two 30 Mins 10 Rds each 7 Burpee to Target 8 Front Rack Lunge 9 Box Jump Post your scores to the Whiteboard.

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  • Monday 01272014

    By Adam Murphy

      Sport WOD WOD a. Every. 90s x8 Flat footed clean pull/shrug 1 Full clean then CrossFit Games Open 13.4 Complete as many reps as possible in 7 minutes following the rep scheme below: 3 Clean and jerk (135/95 lbs) 3 Toes-to-bar 6 Clean and jerk (135/95 lbs) 6 Toes-to-bar 9 Clean and jerk (135/95 […]

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  • Saturday 01252014

    By Adam Murphy

      Sport WOD 30 min amrap Partition as needed 80 lateral hand release burpees 60 Shoulder To Overhead (115/75) 40 front rack lunge Fitness WOD 30 min amrap 80 burpees 80 Slam ball 80 med ball lunges Post your scores to the Whiteboard.

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  • Friday 01242013

    By Adam Murphy

      Sport WOD WOD A. Every 90s x 8 Sets High Hang Power Snatch Hang Power Snatch then WOD B. 11 min AMRAP 6 T2B 12 Power Snatch (75/45) 24 Double Unders Fitness WOD Teams Of Three 20 min AMRAP P1-300m Row -Rotate After 300m- P2-KB Swing (53/35) P3-DB Strict Press (25/20) Score is total […]

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  • Thursday 01232014

    By Adam Murphy

      Workout of the Day Teams of Two 10 Rds Each 8 Pull Ups 12 Wall Ball 10 Box Jump Post your scores to the Whiteboard.

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