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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

  • Wod: DT 5 Rounds 12 Deadlifts (155/105) 9 Hang Cleans 6 Push Press

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  • Friday Benchmark

    By jerry

    Wod: “Isabel” 30 Snatches (135/95)   *No press-outs from top of head or below. If you snatch it over your head press-out allowed.

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  • Wod: “Jackie” 1000m Row 45 pound Thruster  50 reps 30 pull-ups   *Weight is the same for Men and Women

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  • Wod: 100 Burpees for time   Origin of the Burpee: According to the Oxford English Dictionary, the exercise was named in the 1930s for American physiologist Royal H. Burpee, who developed the Burpee test. He earned a PhD in Applied Physiology from Columbia University in 1940 and created the “Burpee” exercise as part of his PhD thesis […]

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  • Wod: “Elizabeth” 21-15-9 Squat Cleans (135/95) Ring Dips

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  • FRAN!!!

    By jerry

    Wod: 21-15-9 Thrusters (95/65) Pull Ups

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  • Wod: 5 Rounds 400m Run 10 Power Cleans (135/85) 15 Box Jumps 20 Hand Release Push Ups

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  • Shankle

    By jerry

    Wod 1: EMOM x 5 Sets 2 Snatch Grip Deadlifts 2 Hang Snatch Grip Shrug 2 Hang Squat Snatch  Wod 2: 4 Sets 3 Min rest between sets. 11 Unbroken Heavy OHS 11 Unbroken Pullups 33 Double Unders (Sub 15 jumping slamball) *Modify Unbroken Pullups to your level: 1. C-2-B, 2. covp, 3. regular pullups

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  • Wod: Teams of 2 One Partner completes 3min interval while other partner rests for the 3mins, then you switch.  3min-200m run then AMRAP Burpees  in remaining time 3min-200m Run then AMRAP OH Lunges in remaining time 3min-200m Run then AMRAP KB Swings (53/35)  in remaining time 3min-200m run then AMRAP GHD Sit ups  in remaining time   […]

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  • Wod: 5,4,3,2,1  Deadlift (315m/225w) 20 Wall Balls  *If Rx’d weight is too heavy use 75-79% 1rm   “The legs and hips are the motor, the back is the transmission of the deadlift” – Mark Rippetoe

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