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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

  • Wod:  4 sets 10 Unbroken Back Squat (start around 65%, modify as needed) 20 burpees 40 DU 4 min rest between each   *Goal is consistency. Record load and total time.

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  • Tuesday TNG

    By jerry

    WOD: 6 Sets Every 90 seconds 5 Touch and Go Hang Clean & Jerk     After Party: Hand Stand Push Up Skill Work: Lunge To Hand Stand for novices Extended ROM for Vets  

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  • Monday 01232012

    By jerry

    Wod: 5 sets- 15 UNBROKEN pullups, (order of preference is C2B, COVP, then Regular. If you don’t yet have 15 unbroken scale to 10 reps anyhow) 15 feet elevated, thighs off ground, hand release pushups 15 wallball 15 calorie row 2-3 min rest between each Set Add all 5 sets together and record TOTAL.   […]

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  • Wod: DT 5 Rounds 12 Deadlifts (155/105) 9 Hang Cleans 6 Push Press

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  • Friday Benchmark

    By jerry

    Wod: “Isabel” 30 Snatches (135/95)   *No press-outs from top of head or below. If you snatch it over your head press-out allowed.

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  • Wod: “Jackie” 1000m Row 45 pound Thruster  50 reps 30 pull-ups   *Weight is the same for Men and Women

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  • Wod: 100 Burpees for time   Origin of the Burpee: According to the Oxford English Dictionary, the exercise was named in the 1930s for American physiologist Royal H. Burpee, who developed the Burpee test. He earned a PhD in Applied Physiology from Columbia University in 1940 and created the “Burpee” exercise as part of his PhD thesis […]

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  • Wod: “Elizabeth” 21-15-9 Squat Cleans (135/95) Ring Dips

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  • FRAN!!!

    By jerry

    Wod: 21-15-9 Thrusters (95/65) Pull Ups

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  • Wod: 5 Rounds 400m Run 10 Power Cleans (135/85) 15 Box Jumps 20 Hand Release Push Ups

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