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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: 5 Cleans(85% max) 10 Pullups 20 Pushup 30 Squat rest 2min 4 sets

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  • Friday 10192012

    By jerry

    Wod: 500m Row 75 Double Under 30 HSPU 75 Double Unders 500m Row 

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  • Sport: WOD 1: 20 minutes-Build to a max A. 1 Hang Squat Snatch + 1 Mid Knee Pause squat snatch + 1 Full squat snatch take 10 seconds between each WOD 2: 15 UnBroken Dimmel Deadlifts 3 sets 2min rest use hammies and speed! Fitness: Partner wod 30min AMRAP 400m OH Plate Carry (walk) 30 […]

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  • Sport 4 rounds 400m run Muscle Ups (7-Women, 11-Men (30min cut-off) Fitness: 400m run Pullups (14,22) Dip (14, 22)  (30min cut-off)    

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  • Tuesday 10162012

    By jerry

    Wod 1: 12min 1Rm Front Squat Wod 2: 50 Wallball 15 Toes-2-Bar 35 Wallball 15 Toes-2-Bar 20 Wallball 15 Toes-2-Bar

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  • Monday10152012

    By jerry

    Sport Every 5min: 3 Cleans (Tough) 6 UnBroken Burpee Box jump 9 Calories Row 5 rounds Start at a tough effort, (85%). Work heavier and go faster each round. Fitness: 5 Rounds 200m Run 15 KB HP 15 Burpees

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  •   NANCY!!! 5 Rounds 400m Run 15 Overhead Squats (95,65)  

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  • Friday 10122012

    By jerry

    Sport 4 rounds: 10 Box jumps, (30″) 10 Push press/jerk 95/135 10 C-2-B Pullup  

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  • Sport: WOD 1: 12min  1 RM Hang Power Clean WOD 2: 20 Hang Power Cleans @ 82.5% of your 1RM Fitness: 1000m Run 400m Farmers Walk (53,35) 1000m Run 400m OH Plate Carry (45,25)

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  • 100 Double Under 20 HSPU 30 T2B 40 KB Swing 50 Burpee 40 Wall Ball 30 Pull Up 20 “Slapping Push Up” 100 Double Under  

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