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    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

  • 100826 Thursday 1 mile run, 50 pullup 200m walking lunge, 50 pullup Bulldog: 30 Pullup Infidel: 40 Pullup HTFU 50 Pullup

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  • 100825 Wednesday WOD ”Do Work” Partition as needed to get through as fast as possible.  30 Deadlifts at 80% of your max, 60 Ring Dips, 120 sit-ups (HTFU use ghd) For example:  You could go 6 rounds of 5 deadlift, 10 dip, 20 situp or 10 rounds of 3deadlift, 6dip, 12 situp, or whatever! In our bigger classes […]

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  • 100824 Tuesday WOD: 21 thrusters, 21 pullups, 800m run, 15 thrusters, 15 pullups, 600m run, 9 pullups, 9 thrusters, 400m run Use your “Fran” weight: Rxed: 65w-95m Infidel: 2olb DB’s W – 30lb DB’s M Bulldog: 15lb DB’s W – 25lb DB’s M

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  • 100823 WOD 20 Minute amrap: 7 Hand Stand Pushups, 28 Double-unders Alternate WOD: 20 Min AMRAP 10 DB shoulder Press, 10 Burpee, 10 Box Jump

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  • 100821 Saturday Back Squat Take exactly 6 sets including warmups to find a 3rep session max. Optional 7th Set: Drop 20% off your max set and “rep-out” How many did you get?  ”After Party” : 3 rounds of 12 burpees, 200m run Alternate wod: 50goblet sq, 50 sit-up, 400r, 40gob, 40sit, 400r, 30gob, 30sit, 400r, […]

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  • 100820 Friday WOD “Guillotine”: 12 Snatch, 24 pullup, 48 pushup, 9 snatch, 18 pullup, 36 pushup, 6 snatch, 12 pullup, 24 pushup, 3 snatch, 6 pullup, 12 pushup. Bulldog: 55w-95m – Infidel: 70w-115m – HTFU: 85w-135m “Alternate WOD”: (Skip the snatch and add Kettlebell high pull in Push-up volume): 24 pullup, 48 pushup, 48 KB Highpull, […]

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  • 100819 Thursday WOD Shoulder Press Take exactly 6 sets including warmups to find a 3rep session max. 7th Set: Drop 20% off your max set and “rep-out” How many did you get? “After Party” 3 rounds: 20 DB Push Press, 30 Jumping Lunge, 400m run

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  • 100818 Wednesday WOD: Compare to 100505 Steck-CON Delta (HTFU) Cash In: 1000 meter row 5 rounds in the middle 30 wall ball 20 box jump(24″) 10 burpee Cash Out: 990m Run Steck-CON Charlie (Infidel) Cash In: 750 meter row 5 rounds in the middle 21 wall ball 14  box jump 7 bur pee Cash Out: […]

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  • 100817 Tuesday Take exactly 7 sets including warmups to find a 1 rep session max in the Deadlift. Compare to 100427 Optional 8th Set: Drop 30% off your max set and “rep-out” How many did you get? “ Alternate WOD: “Michael” 3 rounds of 800m run, 50 back extension, 50 GHD situp

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  • Pick your level for tomorrows WOD, your coach can help you modify as needed. A. 30minute AMRAP Run 400m, 15 Pullups, 15 ring Dips, XX Overhead squat OR B. 30 minute AMRAP Run 400M, 7 Muscle-ups, XX Overhead Squat Infantry 15 reps at 50w-75m Bulldog 12 reps at 65w-95m Infidel 9 reps at 80w-115m Htfu […]

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