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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

  • Chocolate Chipper 1000m Run 50 GHD 40 KB swings (35,53) 30 pull ups 20 2-for-1 Wall Ball 10 ManMakers (20,35) 5 Rope Climbs

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  • First Friday! Choose your own Hero, Girl or Benchmark WoD.  Get on the Whiteboard!!! Some new ones- Santiago” Seven rounds for time of: 35 pound Dumbbell hang squat clean, 18 reps 18 Pull-ups 135 pound Power clean, 10 reps 10 Handstand push-ups “Carse” 21-18-15-12-9-6-3 reps for time of: 95 pound Squat clean Double-under 185 pound […]

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  • Do Work!

    By jerry

    Lots of PR’s over the past two weeks, Keep up the good work!   5 Rounds: 400m Run 30 Goblet Squats (35m, 25w) 20 Box Jump 10 Toes 2 Bar

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  • Wednesday: “Double Dish Snack Bowl” For time 3 rounds: 30 OH Plate Lunge (25w, 45m) and 20 KB Swing (35w, 53m) then 21, 15, 9, Burpees, and Pullups clock never stops

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  •   TUESDAY WODs: WOD1. 9 minutes, Max Clean and Jerk   WOD2. Hero WOD and Benchmark WOD “DT” Five rounds for time of: 105W/155M Deadlift, 12 reps 105W/155M Hang power clean, 9 reps 105W/155M Push jerk, 6 reps Make this a 15min WOD or under. Infidel: 95w, 135m. Bulldog: 80W, 115m, Infantry: 65W, 95M. In […]

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  •   MONDAY WODs: WOD1. Gymnastic Strength, 6 rounds EACH of maximum repetition effort, hspu and strict pullups. Work as full range as possible, this is strength work. Record total reps in EACH movement. I want a minimum of 3 reps each effort. 12 min limit, a set of 1 movement every minute would spread this […]

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  •   Saturday WOD1: Hang Squat Clean x 1 WOD2: Benchmark WOD  ”Elizabeth” 21, 15, 9 Squat Clean (95W, 135M) and Ring Dips  Compare to June 2011

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  •   FRIDAY: Wod1: DEADLIFT x 1 (Conventional or Sumo) Compare to AUGUST SUMO OR June Conventional Example progression: (take below 50% if needed x 5) 50%x3, 60%x3, 70%x2, 80%x2, 88%x1, 95%x1, 101-103%x1   WOD2. 100 Burpees for time (As recommended by many of YOU, a new CFOT WB Benchmark WOD) 2009 CrossFit Games Burpee Form Standard: Each […]

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  •   Thursday, Benchmark WOD: “Helen” 3 rounds of 400m Run, 21 KB Swing (35w, 53m), and 12 pullups Compare to June 8th

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  • WOD1. 15 minutes to establish a Front Squat x 1 Compare to Last Month WOD2. “Toeball” 30,25,20,15,10,5 Toes-2-Bar and Wallball

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