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    1700-1755
    1755-1850
    1850-1945 (not on Friday)

    SATURDAY: 0800 | 0900

    SUNDAY: CLOSED

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Workouts'S ARCHIVE

  • WOD: 8 min to Build to a Heavy Single in the Clean & Push Jerk -Rest 3 min- 8 min AMRAP: 5 Clean and Jerk (85w, 135m) 7m(5w) Chest-2-Bar Pullup

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  • Wod: 2 Rounds 20 KB Swing 200m Run 20 Box Jump 200m Run 20 Pull Ups 200m run 20 Burpees 200m Run

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  • Friday 12.4

    By jerry

    WORKOUT 12 . 4 MEN - includes Masters Men up to 54 years old Complete as many rounds and reps as possible in 12 minutes of: 150 Wall balls (20lbs to 10′ target) 90 Double-unders 30 Muscle-ups   WOMEN - includes Masters Women up to 54 years old Complete as many rounds and reps as possible in 12 minutes […]

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  • WOD 30 min AMRAP Teams of Two 1000m Row (One Partner at a time, 250 each) 100 Pushups (One Partner working at a Time) 50 Pullups (One Partner working at a Time)

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  • Wod: 3 Rounds 400m Run 30 GHD 15 Deadlift (225/155) “The deadlift keeps company with standing, running, jumping, and throwing for functionality but imparts quick and prominent athletic advantage like no other exercise” -GG  

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