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    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

  • Monday 04092012

    By jerry

    WOD 1:  21, 15, 9 OHS, Burpee This should be fast, furious, and painful so pick an OHS level accordingly HTFU: 80w, 115m Infidel: 65w, 95m Bulldog: Scale as needed WOD 2: 3 rounds 20 GHD Situp 15 T2B

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  • Wod: “Hope” 3 Rounds, 1 Minute AMRAP each station, rest 1 min between rounds. Burpees Chest-to-Bar Pullups Thruster, 95/65 Box Jump, 30/24 Power Snatch, 95/65

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  • First Friday!!!!

    By jerry

    FIRST FRIDAY: Pick Your Own: Hero Girl Benchmark GET ON THE WHITEBOARD!!!!  

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  • 5 Rounds: 10 Dips 20 GHD 30 OH Walking  lunge (45/25)   Only a few spots left for the Gymnastics Seminar!! Click here for details!

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  • WED Intervals: 5 Touch-N-Go Hang Squat Cleans** 10 Burpees 400m Run Rest 4 min x 4 sets   **Tough Weight!! Go Heavy!! Increase Weight Each Interval!

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  • WOD: 5 rounds: 10 Unbroken Chest-2-Bar Pullups 20 Unbroken Wall Ball 30 Unbroken Double Unders     Struggling With your Kip? Sign up for the gymnastics seminar!! Click here for more details.

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  • Monday 04022012

    By jerry

    WOD: A. Clean and Jerk Cluster 1.1.1 x 5 sets. One set = 1 rep, 10 sec rest, 1 rep, 10 sec rest, 1 rep. 3-4 min rest between sets. After warm-up set #1 should be around 82.5% of 1 rm, attempt to go heavier each set. Record top set. B. 300m row for time, […]

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  • 7 Rounds 10 Toes-2-Bar 10 Push Press (95/75) 10 KB High Pull (53/35) 10 Jumping Lunges

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  • Friday 03302012

    By jerry

    Wod: Cash in Mile loop (Benchmark!) 21-15-9 Hang Power Cleans @155/105 Lateral Burpees

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  • Team Wod: 100 Reps of each movement in any order, partition as needed. Wall Ball  Row for calories Pull-ups Push-ups Situps Box jumps One Partner working at a time, the partner not completing the movements must hold the “Baby” 53lb kb for men, 35lb kb for women chest high.

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