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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

  • Intervals: 4 Repeats 7-Chest-2-Bar Pull Ups 14-Burpees 21 Calories on Row Rest 3min between efforts

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  • Tuesday 03052013

    By jerry

    WOD A: 15mins Front Squat x3 WOD B: 15min Cap 5rds 10 KB Swing (70/53) 15 Box Jump 20 Wall Ball

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  • Monday 03042013

    By jerry

    Sport: WOD A: EMOM x10 Even Mins= XX Muscle Ups Odd Mins= XXHSPU WOD B: 7min AMRAP 7 Power Cleans (185/125) 7 LAteral Burpees) Fitness: WOD A: EMOM x10 Even Mins= XX Dips Odd Mins= XXStrict Pull Ups WOD B: 7min AMRAP 14 KB Swing 7 Burpee

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  • First Friday! Choose Your Own Hero/Girl/Benchmark Can’t decide? Fran: 21-15-9 Thrusters (95/65) Pull Ups  

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  • Sport: 30 Power Cleans to Overhead ***Record Load & Time*** Fitness: 4rds 400m Run 20 Burpees 20 KB Swing

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  • Wod A: XX Muscle Ups EMOM x7 sets  (choose a challenging number to hit each set, score is lowest interval) or Dip/Strict pullup for Scale Wod B: 16min AMRAP -8 Box Jump (30/24) -16 Wall Ball -8 T2B  

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  • Tuesday 02262013

    By jerry

    Wod A: 12 Mins Strict Press x5 Wod B: 18 Mins Back Squat x5

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  • Monday 02242013

    By jerry

    Sport WOD A. EMOM x 7 sets 3 Squat Snatch Remaining time AMRAP DU WOD B. EMOM x 7 sets 6 Fast and Perfect Touch-n-Go Deadlift Remaining time AMRAP Burpees Fitness: WOD A. EMOM x7 sets 7 DB Thrusters AMRAP Jumping Slamball WOD B. EMOM x7 Sets 7 KB Swing AMRAP Burpee

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  • Saturday Partner WOD: 5 rounds 20 Power cleans 20 Front Squat 20 Partner Pushup with a clap

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  • Friday 02222013

    By jerry

    Sport: 75 Double Unders 20 Chest-2-Bar Pull Ups 15 Shoulder-2-Overhead (155/115) 40 Lat Burpees 15 Shoulder-2-Overhead (155/115) 20 Chest-2-Bar Pull Ups 75 Double Unders Fitness: 3 Rounds 25 Box Jump 25 GHD Situps 25 KB Swing 25 DB Push Press

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