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  • Opening Hours

    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

  • THURSDAY Team WOD to determine the fittest class. Score as many points as you can for your team. 30 Minute AMRAP: EVERYONE Must start with a 600m Run 1 POINT = 20 HR pushups Or 20 KB Swing Or 20 Overhead plate lunge OR 12 pullups Or 12 dips Or 12 Burpees Or 5 handstand […]

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  • WOD: 7 Clean at 80% 150 Double Unders 7 Clean 30 Burpee Box Jump 7 Clean 1 Mile Run

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  • Tuesday 06262012

    By jerry

    STRICT Strength Couplet 3 rep max weighted pullup in 1 minute (score bodyweight + load)x 3 If modified pullup score .5 bodyweight x 3. -1 min rest- 3 rep max strict shoulder press in 1 min. Score load x 3 -1 min rest- 5 ROUNDS Add scores up for 1 big final total

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  • Monday 06252012

    By jerry

    WOD A. Back Sq x 1 WOD B. For time: 40 Box Jump 20”/24” 400m run 40 Goblet sq 25#/40#

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  • Partner WOD Partner KB Swing relay 15reps x 5 each, 10 total Partner run 200m relay x 5 each, 10 total Partner row 250m x 5 each, 10 total

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  • Friday 06222012

    By jerry

    WOD 1: Max Clean & Jerk   WOD 2: For time, Partition/Split up as needed, use strategy 20 shoulder to OH 125#/185#  40 burpees

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  • WOD: 20 MIN AMRAP 1 Pull up, 2 Wall Ball 2PU , 4 WB 3 PU, 6WB 4 PU, 8WB 5 PU , 10 WB 6 PU, 12WB 7 PU, 14WB 8 PU, 16WB 9 PU, 18WB 10 PU, 20WB…..

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  • 7 min amrap: 60 meter shuttle run (10 meters there and back x3) 5 burpee box jumps 30″ 10 KBS 2 pood

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  • Tuesday 06192012

    By jerry

    For time: Run 400m 20 HSPU 5 Muscle Ups (sub 20 dips) 10 power clean 135#/225# (scale to 90% of 1 RM) 5 Muscle Ups (sub 20 pullups) 20 HSPU Run 400m

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  • Monday 06182012

    By jerry

    WOD A. Build to a 15 rep max OHS (2 attempts maximum, after warmup) ELITE is considered bdwt, can you get 90%? 80%? 70%? WOD B. EMOM x 10minutes 10 Toes-2-Bar, Max DU in remaining time.

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