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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

  • Tuesday 03062012

    By jerry

    Wod:  20 min AMRAP 5 HSPU 10 Pullup 15 Box Jump (30” men, 24” women)

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  • Monday 03042012

    By jerry

    WOD: 5 Sets: 5 Unbroken Hang Squat Cleans 10 Burpees 30 Double-Unders Rest 3 min

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  • Wod: 30min AMRAP 3 rounds Cindy: 5 Pull Ups 10 Push Ups 15 Air Squats  200m Run

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  • Open WOD 12.2

    By jerry

    WORKOUT 12 . 2   MEN - includes Masters Men up to 54 years old Proceed through the sequence below completing as many reps as possible in 10 minutes of: 75 pound Snatch, 30 reps 135 pound Snatch, 30 reps 165 pound Snatch, 30 reps 210 pound Snatch, as many reps as possible   WOMEN - includes Masters Women […]

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  • Wod: Teams of Two 5min Running Clock 400m Run AMRAP Pullups in Remaining Time (One Person Working at a Time) 5min Running Clock 400m Run AMRAP Push Ups in Remaining Time 5min Running Clock 400m Run AMRAP GHDs in Remaining Time 5min Running Clock 400m Run AMRAP Sledge Strikes in Remaining Time  

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  • Wod: 4 Sets 9 Dips 7 Touch-and-Go Power Snatch 9  Burpees 200m Row Rest 3 Mins

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  • Tuesday 02282012

    By jerry

    Wod: 5 Rounds 200m Run 10 Toes-2-Bar 15 Box jumps 20 OH Lunges (45/25)

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  • Monday 02272012

    By jerry

    WOD: Wod A: 3 Squat Clean EMOM x 6min   Wod B: 3 Rounds For Time  10 Front Squat (105w, 155m) XX DU  10 C-2-B Pullups This is a 5 minute workout modify DU to keep intensity Advanced 50 Infidel 30 Bulldog: sub 20 Jumping Slamball

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  • Wod: 3 Intervals 400m Run 20 Unbroken Push Press 20 Box Jump Rest 3min

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  • Open Wod 12.1

    By jerry

    Wod: CrossFit Open 12.1 7 Min AMRAP Burpees   Standards: At the bottom position, the Athlete’s chest and hips must touch the ground. At the top of the movement, both hands must make contact with the target 6 inches above your max reach. Additional Notes: The height of the target must be no less than […]

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805 N. Royal St., Alexandria, VA 22314