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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: 4 min running clock 500m row amrap HSPU rest 2 min, 4 min running clock 500m row amrap OH walking lunge rest 2 min 4 min running clock 500m row amrap T-2-B rest 2 min 4 min running clock 500m row amrap Burpee.

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  • WOD: “Cindy Lifts” 5 rounds for load and time of: 3 Deadlifts (You can`t change the weight during the wod) (3 rounds of “Cindy”) 5 Pull-ups 10 Push-ups 15 Squats So in the end you will have done 15 total deadlifts and 15 rounds of “Cindy” GO Heavy, Go fast! Deadlift Points: 100 – 149 […]

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  • Hammer Time

    By jerry

    Wod: 200m Run 10 Sledge Strikes 10 GHD 10 KB Swings (35w,53m) 200m Run 15 Sledge Strikes 15 GHD 15 KB Swings 200m Run 20 Sledge Strikes 20 GHD 20 KB Swings 200m Run 15 Sledge Strikes 15 GHD 15 KB Swings 200m Run 10 Sledge Strikes 10 GHD 10 KB Swings

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  • WOD: Quadzilla As many 1-5 unbroken hang squat clean ladders as you can in 10 min. (Do one then drop, 2 then drop, 3 then drop, 4 then drop, 5 then drop, start back at 1…) HTFU=105w, 155m. Infidel=85w, 135m. Bulldog= 75w-115m,  Infantry= 65w, 95m   Compare to September 9th 

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  • Wod 1: Gymnastic Strength 9 minute time cap 3 Attempts at each movement to find max rep: Strict Pull ups- legs must be totally straight, no knee or hip bend. Set will end if you kip or rest in the hang. Ring Push ups-feet elevated on a 45lb plate, chest must touch deck, legs cannot. Rings […]

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  • Monday 12052011

    By jerry

    Wod 1: 1 Clean & jerk EMOM(every minute on the minute) for 10 mins Wod 2: 15 OHS  (80w,115m) 400m Run 12 OHS 400m Run 9 OHS 400m Run    

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  •   Teams of 2, Partner 1 finishes reps then partner 2 goes.  Wod: 60 Reps(30 each partner) of each movement Squat Clean Thruster(65w,95m) Pull Ups Snatch(65w,95m) GHD

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  • First Friday

    By jerry

    First Friday: CYOB! Choose Your Own Benchmark <-Listed here Pick any Hero, Girl or other Benchmark wod.   HAPPY BIRTHDAY JERRY!  

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  • Wod: 4 Rounds- 1 Minute of max reps at each station with a Minute of rest between rounds. You will rotate your start for all four rounds. Wall Balls KB Swings (35w, 53m) Burpees Box Jumps   Score is total reps 

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  • l Wod 1: 1,2,3,4,5,5,4,3,2,1 HSPU Strict Pull Ups Wod 2: Double Under Flight Simulator- 15 min time cap 5 unbroken double unders 10 unbroken double unders 15 unbroken double unders 20 unbroken double unders 25 unbroken double unders 30 unbroken double unders 35 unbroken double unders 40 unbroken double unders 45 unbroken double unders 50 […]

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