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    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 01282013

    By jerry

    “SPORT” Wod A. 2 High hang sq snatch EMOM x 10 “Understand the position. Utilize speed and timing, don’t get caught up in how much weight” WOD B. 3 ROUNDS: 10 Shoulder to Overhead (95w/135m) 10 Burpee 10 KB swing (53w, 70m) Fitness: 5 Rounds 10 Burpee Box Jump 15 Slamball 20 DB Push Press

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  • Main class Partner WOD. 5 rounds 21 deadlift 18 hang power clean 15 front squat 12 push jerk (105w, 155 m)

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  • Friday 01252013

    By jerry

    WOD A: Death By Muscle Up 1st min= 1 MU 2nd min= 2 MU 3rd min= 3 MU …….Until you can’t complete that rounds MU’s within the minute. Sub Dips for MU’s 1st min= 5 Dips 2nd min=6 Dips…….. WOD B: 500m Row 30 Pull Ups 30 Wall Ball 30 Burpees 100 DU’s

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  • CFOT PALEO CHALLENGE Change your life in 30 days!     Kick off date: Sunday Jan 27 5:00 – 7:00 pm Challenge dates Jan 28 – March 1 2013 Price: $65 This challenge will follow the Whole9 / Whole30 program At Kickoff you will: Get guide Take measurements and weight (wear shorts and tank/t-shirt) Get […]

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  • Sport- WOD A: Every 2min x7 1-Hang Squat Snatch 1-Pause Squat Snatch 1-Full Squat Snatch Build up to heavy weight WOD B: Every 3min x3 Max Touch-And-Go Power Snatch @75% of 1Rm Fitness- 20min AMRAP 10 Box Jump 15 KB High 20 Lunges

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  • “Sport” 7 min AMRAP: 10 Thruster (55w, 75m) 5 T2B -rest 7 min- 7 min AMRAP 10 Box Jump 5 HSPU “Fitness” 21 min AMRAP 18 slamball 15 DB thruster 12 HR pushup

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  • Tuesday 01222013

    By jerry

    “Sport” A. Every 2:00 x 7 sets Back squat x 1 with chains B. For time: 15 sets of 5 UB C2B Pullups “Fitness” A. Every 2:00 x 7 sets Back squat x 5 reps, no chains B. 10 sets of 5 UB pullups or ring rows for time

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  • “Sport” A. 10min to build to a max Power Clean B. Max rounds in 3 minutes of: 3 Cl&J (95w, 135m) 5 Lateral Burpees *Rest 1 min x 3 sets* “Fitness” A. 10min amrap: cash in with 800m run then max rounds of 15 situps 15 db Push press B. Max rounds in 3 minutes […]

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  • Partner WOD 30 min AMRAP Partner 1 runs while partner 2 does work 400m plate run (25w, 45m) 7 snatch 11 Front Squat 7 pull-up

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  • Friday 01182013

    By jerry

    Sport 6 min AMRAP 3 Muscle ups 7 Box Jump Rest 2 min 6 min AMRAP 4 HSPU 6 T2B Rest 2 min 6min AMRAP 5 Burpees 10 Wall Ball “Fitness” 10 pushup 15 Situp 20 lunge 2 rounds 400m run 22 min AMRAP

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