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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

  •   TUESDAY: “Scooby Snack” 10 Rounds for time/30 minute time limit 200m Run, 15 Walking lunge(25lb DBs Women, 35lb DBs Men), 10 Toes-2-Bar, 5 HSPU   

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  • MONDAY WOD1. Strength: 10 min to establish a 1 rep session max in the barbell thruster (from the floor).  WOD2. “Depth Charge” 15 min amrap: 3 Power Clean, 6 Front Squat, 9 C-2-b pullup (125w, 185m). Suggested load around 75% of your 1 RM in the clean

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  • SATURDAY WODS are at 0800, 0900, and 1000. THE 0900 class is at FULL CAPACITY for TOMORROW. I have expanded to 3 classes on Saturday so we can have 16 or under in each class. Currently we have 9 people signed up for 0800, 16 for 0900, and only 4 people for 1000. If you […]

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  • Friday Trifecta

    By jerry

    Compare to  WOD1. Gymnastic Strength X Muscle-ups EMOM x 10min. Score this like a traditional tabata, record the LEAST amount of reps of any interval. Why? This gives you a great opportunity for perfect practice! Strive to perfect your range of motion and perhaps even string together multiple muscle-ups. OR X Dips and X Strict […]

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  • THURSDAY: “Meltdown” 200m Run, 20 Toes-2-Bar, 400m Run, 30KB Swing(53w, 70m), 600m run, 40 Box Jump (24″), 800m run, 50 DB Push Press, 600m Run, 40 walking OH Lunge(25w, 45m), 400m run, 30 KB High Pull(53w, 70m), 200m run, 20 Knees-2-elbow  

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  • WEDNESDAY WOD:  Strength: Back Squat with chains. Take no more than 6 sets to establish a 3rep max  You MUST EXPLODE out of the bottom of your squat when using chains. Chains help train your rate of force development and make you a more powerful CrossFitter! After Party: Row Repeats 500 m row, rest 90 […]

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  • Tuesday: 1. Speed Strength: 2 Squat Snatch EMOM x 10 min. Push hard but keep your form clean. Record load. 2 weeks ago we hit a max squat snatch, I’m guessing you will be able to go around 85% of max, give or take a few percents based on your technique. 5 Minute transition 2. […]

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  • Mary or Cindy

    By jerry

    Cindy: 20 Min AMRAP 5 Pull ups 10 Push Ups 15 Air Squats -Or- Mary 20 Min AMRAP 5 HSPU 10 Pistols 15 Pull ups

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  • Chocolate Chipper 1000m Run 50 GHD 40 KB swings (35,53) 30 pull ups 20 2-for-1 Wall Ball 10 ManMakers (20,35) 5 Rope Climbs

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  • First Friday! Choose your own Hero, Girl or Benchmark WoD.  Get on the Whiteboard!!! Some new ones- Santiago” Seven rounds for time of: 35 pound Dumbbell hang squat clean, 18 reps 18 Pull-ups 135 pound Power clean, 10 reps 10 Handstand push-ups “Carse” 21-18-15-12-9-6-3 reps for time of: 95 pound Squat clean Double-under 185 pound […]

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