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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

  • Loupees!

    By jerry

    Wod 1: 800m Run 20 Loupees 20 Toes-2-Bar 20 KB Swing (35,53) 600m Run 15 Loupees 15 T2B 15 KB Swing 400m Run 10 Loupees 10 T2B 10 KB Swing 200m Run 5 Loupees 5 T2B 5 KB Swings  

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  • Wod 1: 18 min Jerk x 1 Wod 2: “Karen” 150 Wall balls for time

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  • Deuces

    By jerry

    WOD 1: 20 minute time cap Ladder up then down: 1,2,3,4,5,4,3,2,1 Double-Dip Muscle-ups with 20 Double-unders between each. (Two Dips at the top of each MU) OR 2,4,6,8,10,8,6,4,2 Dips with 20 Double-unders between each.  WOD 2: 12 Minutes to build to a 1RM weighted chin up.  

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  • The Complex

    By jerry

    WOD 1: 12 minutes to build up to a heavy single in the barbell complex: 1 power snatch, 1 OHS, 1 hang squat snatch   WOD2: 30 Front Squats for time but EMOM 5 lateral Burpees

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  • Wod: 4 min running clock 500m row amrap HSPU rest 2 min, 4 min running clock 500m row amrap OH walking lunge rest 2 min 4 min running clock 500m row amrap T-2-B rest 2 min 4 min running clock 500m row amrap Burpee.

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  • WOD: “Cindy Lifts” 5 rounds for load and time of: 3 Deadlifts (You can`t change the weight during the wod) (3 rounds of “Cindy”) 5 Pull-ups 10 Push-ups 15 Squats So in the end you will have done 15 total deadlifts and 15 rounds of “Cindy” GO Heavy, Go fast! Deadlift Points: 100 – 149 […]

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  • Hammer Time

    By jerry

    Wod: 200m Run 10 Sledge Strikes 10 GHD 10 KB Swings (35w,53m) 200m Run 15 Sledge Strikes 15 GHD 15 KB Swings 200m Run 20 Sledge Strikes 20 GHD 20 KB Swings 200m Run 15 Sledge Strikes 15 GHD 15 KB Swings 200m Run 10 Sledge Strikes 10 GHD 10 KB Swings

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  • WOD: Quadzilla As many 1-5 unbroken hang squat clean ladders as you can in 10 min. (Do one then drop, 2 then drop, 3 then drop, 4 then drop, 5 then drop, start back at 1…) HTFU=105w, 155m. Infidel=85w, 135m. Bulldog= 75w-115m,  Infantry= 65w, 95m   Compare to September 9th 

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  • Wod 1: Gymnastic Strength 9 minute time cap 3 Attempts at each movement to find max rep: Strict Pull ups- legs must be totally straight, no knee or hip bend. Set will end if you kip or rest in the hang. Ring Push ups-feet elevated on a 45lb plate, chest must touch deck, legs cannot. Rings […]

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  • Monday 12052011

    By jerry

    Wod 1: 1 Clean & jerk EMOM(every minute on the minute) for 10 mins Wod 2: 15 OHS  (80w,115m) 400m Run 12 OHS 400m Run 9 OHS 400m Run    

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