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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

  • Monday 11262012

    By jerry

    WOD A. EMOM x 10 min Odd – 6 dips Even – 3 cleans WOD B. 5 min AMRAP 20 squat clean and jerk (can sqcl thruster) 105w/155m 30 lateral burpees 100 Double under -record total reps-

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  • Team Wod: 30 Min Time Cap Class is split into two teams, points are scored for completing the following: 20 Double unders- 1 point 10 Push ups-1 point 15 ABMAT-1 point 10 Box jumps-1 point 10 Wall balls -1 point 5 Muscle up-3 points 5 HSPU-3 points 1 Rope climbs- 3 points  400m run-4 points

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  • Friday 11232012

    By jerry

    Teams of Two 1 Mile loop AMRAP Cindy (5Pull ups, 10 Push ups, 15 Air Squats) 800m Run AMRAP Cindy partner 1 Mile loop-Partner 2 AMRAP Cindy then alternate, Once Partner 2 finishes loop Partner 1 goes for 800m run while partner 2 continues to do cindy and so on until both partners have finished the loop […]

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  • 20 minutes of: AMRAP Run 200 meters Two rounds of: 3 Muscle Up 6 HSPU 9 Hang-Power-Clean

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  • Tuesday 11202012

    By jerry

    WOD A: Every 2 min 5 sets Back Squats x2 with chains ***Goal is 5 heavy sets straight across with no misses*** Record average load. WOD B: 5 min AMRAP (score total reps) 30 Thrusters (55w,75m) 20 pull-ups

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  • Monday 11192012

    By jerry

    Sport: 4 Sets for total time/set 8 Touch-And-Go Power Snatch 12 Burpees 300meter row men, 250women rest 3min Fitness: 4 sets 25 KB high pull 15 burpee 25 slamball rest 3min

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  • Team WOD 3 Rounds 200m relay run x 2 each 20 Clean & Jerk 30 Burpee

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  • Friday 11162012

    By jerry

      100 Double Under 50 KB Swing 400m Run 30 Wall Ball 20 Pull Up 10 HSPU 100 Double Under

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  • Sport: Every 2min x10 Perform 1 Snatch Complex 1 High Hang Squat Snatch 1 Mid Thigh Squat Snatch  1 Squat Snatch ***You may drop between reps but must start the next rep within 10s)*** Fitnness: Partner WOD! Partition as Needed, one person working at a time. 30 min AMRAP 500M Row 40 OH Lunge 30 […]

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  • SPORT- Wod A: 30 Muscle Ups Wod B: 60 Toes-2-Bar FITNESS- 20min AMRAP 10 Pull Ups 15 Push Ups 20 Sit Ups  

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