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    MONDAY -FRIDAY 

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    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

  • The Jerk

    By jerry
  • 15 minutes: Back squat x 3 Then, 3 rounds: 9 DB-burpee-squat clean-thrusters (35 lb/25 lb) 12 slam-ball 15 pullups

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  • 110604 Saturday: Partner WOD, You Go, Partner Goes 200m Relay x 2 (you go, then partner goes – twice EACH) XX Wallball (Only one person working at a time) 200m Relay x 2 (you go, then partner goes – twice EACH) XX Pullup (Only one person working at a time) 200m Relay x 2 (you […]

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  • 110603 First Friday: Hero, Girls, and Benchmark WODs all day, NO SOCIAL TONIGHT Wilmot Canadian Forces Private Colin Wilmot, 24, of Fredericton, NB, assigned to the Second Battalion, Princess Patricia’s Canadian Light Infantry (2 PPCLI) Battle Group, based out of Edmonton, AB, died on July 6, 2008 from wounds suffered when an explosive device detonated […]

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  • 110602 Thursday

    By jerry

    110602 Thursday Strength: Take 15 minutes to establish a TWO rep session max in the front squat. A lift every 2:30 would give you plenty of time and attempts to work Heavy. Conditioning: “Tabata Something Else“ Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals […]

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  • 110601 Wednesday

    By jerry

    110601 Wednesday Strength: Push Press x 3 reps, take 5-6 sets Conditioning: 5 rounds: 9 Ring Dip, 12 BJ (24″) , 15 Wallball (15 minute time limit, scale to 6, 9, 12 if you think you will miss the cut-off)

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  • 110531 Tuesday

    By jerry

    110531 Tuesday Strength: 1 Deadlift every 60 seconds.  Start at 65% of your 1 rep max. Men add 20lbs every 60sec, Women add 15lb. Conditioning (Interval): 1. 250m Row, 20 burpees for time Rest 2 minutes between efforts, 3-5 Rounds.

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  • Why We Do Murph Murph: 1mile Run 100 Pull Ups 200 Push Ups 300 Air Squats 1mile Run Partition the reps as needed; Recommended is 20 rounds of 5 pull, 10 push, 15 squat. Wear a 20lb weight vest or body armor if capable. “Smurph” 800m run 60 Pull Ups 120 Push Ups 180 Air […]

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  • 600m run

    30 KB Swing

    30 Box Jump

    30 Situp

    Bulldog-3

    RX-4

    HTFU- 5 rounds

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  • Wod 1. Take 15 minutes to build to a heavy yet perfect single in the Squat Clean Thruster Wod 2. Take another 15 minutes to build to a heavy single in the Clean (Squat clean preferred but power clean accepted) ALT Wod- 3 Rds 800m Run 20 DB Push Press 20 Med Ball Squat Cleans […]

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