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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

  • “Fitness” and “Competition” Wod 1:  3 Back Squats Every 2 min x 5 rounds Record average load Wod 2:  200 Unbroken Wall Ball for time with a partner The transition must be made when ball is in air. 20 Burpee penalty (5-5-5-5) for each missed transition or if Ball hits the ground.

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  • Tuesday 08072012

    By jerry

    “Fitness” 1. 8 min AMRAP: 15 DB Push Press, 15 Box Jump 1 min rest 2. 8 min AMRAP: 5 Pullups, 10 Pushups 1 min rest 3. 8 min AMRAP: 15 KB High Pullp, 10 Burpee “Competition” Clock Never Stops 1. 8 min to establish a heavy single: Snatch push press 1 min rest 2. […]

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  • Monday 08062012

    By jerry

    “Fitness” 4 rounds: 400m run 30 goblet squat 20 KB swing “Competition” A. 1-5 UnBroken Hang Squat Clean Ladder in 10 min http://www.crossfitoldtown.com/quadzilla-returns/ If you got 4 rounds last time move up a level. B. Eccentric Deadlifts 4 sets of 10 reps with 60-90 sec rest between. Similar to last weeks Dimels but take 5-6 […]

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  • Partner WOD 4 rounds each: Partner 1 runs 400m Partner 2 does 5 pullups, 5 burpees. Score total reps and final time. Both scores ranked separately. Both scores are worth 50 points each. Top score is 50, 2nd 45, 3rd 40. So a perfect score would be 100 (50 for most reps and 50 for […]

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  • FIRST FRIDAY Pick Your Own: Hero, Benchmark, or Girl WOD Click Here for a list of Hero Wods!

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  • 20min AMRAP 400m Run 15 DB Push Press 20 GHD 25 Jumping Slamball

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  • “Fitness” 2 minute rest after each station. 4min AMRAP Pullup  4min AMRAP Burpee Box Jump 4min AMRAP KB High Pull 4min AMRAP Wallball   “Competition” 2 minute rest after each station. 4min AMRAP Squat Clean at 80% 1RM 4min AMRAP Muscle ups 4min AMRAP Power Clean (use same load) 4min AMRAP Ring Dips

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  • Tuesday 07302012

    By jerry

    “Fitness” and “Competition“ 30 min: compete to see who has the best Standing Press to Weighted Chin Up ratio Find your 1RM’s of each, then add BWT to weight lifted in chin up – the press should be 65% of the total – who is the closest? Do you need more pressing or pulling strength?    […]

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  • Monday 07302012

    By jerry

    “Fitness” 5 rounds: 20 Jumping slamball 15 KB swing 10 burpee “Competition” WOD A. 3 Front Squat Every 2min x 5 sets Record average load   WOD B: 4 Sets  15 UB dimel deadlift. Use speed and hamstrings. Don’t get caught up in weight, build hamstring strength! Start at 40% deadlift max and adjust weight […]

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  • Wod: 4 rounds: 400m Run 30 Situps 20 OH Walking Lunge (45,25) 10 Pullups

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